CrossFit

Cockburn: 3 rounds for time: (30:00 Cap)

800-meter run
25 toes-to-bars
25 deadlifts 100/70kg

Canning Vale: 3 rounds for time: (30:00 Cap)

800m row or 60/40 Cal assault
25 toes-to-bars
25 deadlifts 100/70kg

Quick Fit

A: 8:00 Row or Assault for calories

20s Hard Effort; 10s Rest

B: 18:00 AMRAP

18 Burpees
18 Wallballs 9/6kg, 10/9″
Island KB Front Rack Carry Dual 24/16kg
Accessory
C: Metcon (No Measure)
Standing Pallof Press
3 x 10 each way

Olympic Lifting

A: Snatch (Complete single at 85, 88, 90, 92, 95% of your 1RM)
8 Minute Time Cap To Complete All Work Sets. Clock starts at first work set.

B: Paused Back Squat (4×2; rest 2:30)
Work at 75% of your 1RM Back Squat
2 Second Pause at the bottom of each rep
Target 2.5kg increase per week

C: Snatch Pull (3×4; rest 2:30)
Work at 75% of your 1RM Snatch. Maintain Tension on the bar for each rep in the sets.
*Work from a 3-4 inch deficit.
Target 5kg increase per week

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