2 x Squat Clean + 1 x Jerk ‘Elizabeth’ 21-15-9 Squat Cleans 60kg/42.5kg Ring Dips

PU/MU skills practice (or weighted pull ups for experienced athletes who would prefer to do this 2-2-2-2-2) ‘Helen’ 3 RFT: 400m Run 21 KB swings 24kg/16kg 12 Pull Ups

10-1 Hang Power Snatch 50kg/35kg Box Jump 24”/20”

TTB Skills practice Back Squat 3-3-3-3-3 Tabata Mash Up Bottom to bottom air squat Toes to bar or sit up

Turkish get ups 3-3-3 per side 18.0 21-15-9 Dumbbell Snatch Burpee over the dumbbell Finisher: Tabata Hollow hold – scissors/crisscross

Australia Day Partner WOD Bring a friend for free Chipper, but every 2 minutes both partners to complete shuttle run 100 Wall Ball shots / med ball squat /air squats 80 Toes to bar / sit ups 60 Kettlebell swings 24kg/16kg / Russian KB swings 40 HSPU/Push up 20m prowler push or sled drag each (As loaded by coach) 10 Cal Row each Sprint to the finish line

5 RFT: 50 Double Unders 10 Box Jumps 24”/20” 10 Ball Slams 15kg/12kg 10 Deadlifts 70/55kg 10 Pull Ups 5 Wall Climbs

Please bring LONG SOCKS for Rope Climbs. 15 min to work up to a heavy triple Overhead Squat AMRAP in 10 min: 5 Power snatch 42.5kg/30kg 10 Overhead lunge 42.5kg/30kg 1 Rope Climb

21-15-9 Push Press 50kg/35kg Power Clean 50kg/35kg Finisher: Sally Up/Sally Down – Ab tuck crunch or Plank

For Time: 10 Muscle ups 25 Thrusters 35kg/25kg 500m Row 25 Thrusters 35kg/25kg 10 Muscle Ups