C. Olympic Lifting – Low Hang Pause Clean Find 1RM
Take your time warming up and learning the movement, then get heavy.

Bitch Work
200m Sprintx4 all out.
Walk back to where you started, let the heart rate settle and then go. Toe the line between keeping it challenging physically and resting enough to be able to sprint every time.

*Row 250m
*Row 500m
*Row 1000m
*Run 1600m
*rest 2 min between sets

Power clean 4x3x50%-60%

Yes, one set of five. Get yourself nice a warm and make sure it’s pretty. Next week we will try to beat last weeks 5RM. Both hands in overhand grip, get your butt down/knees out, first pull (from ground to knees) should be all about pushing your knees out and back to get them out of the way and to help turn your posterior chain on. Once you clear the knees its time to engage the lats and sweep the bar back. Really important to focus on keeping your shoulders back from the start and throughout the lift. Once you push the hips through and finish, drop the bar and reset each rep for all 5.

AMRAP 16 minute
2 pistol squat
4 push up
8 burpee
12 sit up

For time
30-25-20-15-10 cal assault bike

EMOM 20 min

6 snatch pull @70-80%
10 1-leggeg V-ups
8 sotts press
6-8 chin ups

Welcome Baby Magnus Luca who at 52cm made his debut on September 14th, 2018! Congratulations to our member Kristine Goulding and her partner Wouter!

In teams of two complete 14 Rounds for time of:

9 Deadlifts (60kg/40kg)
20 kettlebell sit ups (20kg/16kg)
18 Wall ball shots (20lbs/14lbs)

2 elbow planks to the top of a push up
50m bear Crawl

30min time cap.

The Deadlifts, weight plate sit ups and wallball shots can be divided up among teammates any way they want.

The 2 plank push ups and 50m bear crawl must be completed by BOTH members.

Possible Scales, adaptions and substitutes:

Dead lifts: Sumo KB/DB DL; goodmorning (weighted or unweighted); glute bridge (Bodyweight or with a barbell);

Kettlebell sit ups: unweighted sit ups, tuck ups

Wall ball shots: light dumbbell/kb front squats (empty barbell 7.5kg/10kg); light shoulder to Overhead (strict press, push press, push jerk); jump squats, air squats; dumbbell/empty barbell thruster.

Plank push up: alligator rolls; hollow rocks, leg levers

Bear crawl: 100m farmers walk; 100m run 10 calorie row, 10 calorie bike; dumbbell plank drags; 25 Dumbbell plank crossover or 25 Dumbbell drags.

Some thoughts: you and your partner can split up the work load any way you like. The only thing you have to BOTH complete are the plank push ups and the bear crawl. Be mindful of your backs with the deadlifts. Keep your core tight both and keep your shoulders pulled back on the way up and down with this lift to prevent your back from rounding. Try to avoid catching the medball with straight arms on your wallballs. Absorb the weight of the ball as it comes back down by catching it in a squat as the ball comes into your chest. If cycling reps becomes too challenging- let the wall ball fall to the floor - then deadlift/clean the med ball into place for your next rep. It’s okay to save your energy (and wrists,elbows and shoulders) by focusing on making clean wall ball shots vs. cycling reps. For the bear crawl - remember to keep your hips above your shoulders!

If you are doing this workout on your own you can half the number of rounds. Have fun!

8 Rounds For Time:
8 DB Clean (22,5\15kg)
8 Box Jumps (75\60cm)
8 Burpees
8 DB Snatch (22,5\15kg)