MetCon: 10 min AMRAP 5 Power Snatch (115/75) 30 ab mat sit ups rest 5 minutes 4RFT 5 Clean and Jerk (115/75) 30 DU/90 SURead more

STRENGTH: (15 minutes) DL 5×2 @ 90% MetCon: For Time 800m run 10 rounds of Cindy 800m run  Read more

STRENGTH: (20 minutes) Work up to 90% of push press 1 push press + split jerk 1-1-1-1-1 MetCon: 9-15-21-27 Push Press (75/55) 27-21-15-9 Box Jumps (24/20)  Read more

STRENGTH: (22 minutes) Front Squat 3 x 4 @ 80 % Back Squat 3 x 4 @ 80 % MetCon: 5 RFT 4 Power cleans (205/135) 8 bar facing burpees 16 WB (20/14)      Read more

BEACH WOD 9 am MELBOURNE BEACH Ocean AVERead more