A) 5 x 5 Strict press B) 1 mile run C) 27 - 21 - 15 - 9 KB swings 24/20 HSPU Sit ups

Warm up A) Back squat 5 x 5 B) Hang squat snatch 5 x 2 C) AMRAP 8 minutes 1 x Bear complex 5 x Bar over burpees 2 x bear complex 5 x bar...

Warm up A) Floor press 5 x 1 B) Max Strict pull ups C) Row 3 x 500m

Karen - 150 x wall balls 9kg/6kg

A) 5 x 5 Deadlifts B) Snatch technique

A) 5 x 3 Front squats B) Squat clean technique

Continuing with technique week! A) 5 x 5 Back squat Kipping Pull ups Muscle ups

Struggling to recover? Feeling sluggish, lazy and unmotivated? Part 2! If you followed last weeks post and still struggling, you may...

A) Build to a heavy 5 reps back squat A1) 5 x 5 back squats A2) 1 x 20 with 50% of estimated 1 rep max B) Kipping technique Chest to bar...

A) 5 x 3 Floor press B) 10 rounds for time 3 x Snatch 6 x OH squats 9 x OH lunges