WOD

2 Position Clean

Front Squat
3 x 1

Stiff leg DL
4 x 2

5min
600m Run
Row max Meters

rest

5min
10 Pull Ups
20 Weighted Walking Lunges

rest

5min
600m Run
Bike max Cals

rest

5min
10 Dips
10 T2B

Push Press
9 x 2 reps

10 rounds
1 Power Clean
3 Hang Power Cleans
Sprint
Rest = walk back

AMRAP in 30min:
400m Row
Thrusters
Burpee Pull Ups
Rest

2 Position Snatch

Snatch Pull
3 x 3

Back Squat
3 x 5

“Nate”
2 Ring Muscle UPs
4 HSPU
8 Kettlebell Swings

6 x 2 High Hang Snatch

6 x Hang Snatch

AMRAP in 9
3 P. Snatch
6 Burpee
9 Wall Balls

Clean

Front Squat
3 x 2

SL Deadlift
4 x 2

Holiday Monday class times are 8 & 9:30

“Lumberjack 20”

20 Deadlifts (275lbs/185)
Run 400m

20 KB swings (70/55?)
Run 400m

20 Overhead Squats (115lbs/85)
Run 400m

20 Burpees
Run 400m

20 C2B Pull Ups
Run 400m

20 Box jumps
Run 400m

20 DB Squat Cleans (45/30)
Run 400m

Complete WOD as a team or as an individual.
Wear plaid & bring post WOD drinks and something to BBQ.

3x
3 Snatch Balance
3 Heaving Snatch Balance

2 Dip Snatch + 1 Mid-Hang Snatch

For time:
40 Cal Bike
40 HSPU
40 Ring Rows

Monday holiday hours are 8 & 9:30am .
“Lumberjack 20”