Hello team

What a great night we had on Friday night. Was so great to see all the people come out and celebrate with a great workout. I want to thank everybody for coming out. Hope you all enjoyed the night and had a great workout. Was so good to see Coach Wykie doing his thing also. He did great and is definitely on the way to fully recover from his ankle surgery. He said that he is going to give “Benjamin” a go by himself as soon as he feels 100% right. Cant wait to see that one.

Here we go.

160614

A. Strict Pull-ups

8 – 8 – 8 – 8

* Max effort Push ups as soon as you finish the 8th pull up.

* Rest 90sec between sets

* Scale to bodyweight or strict banded pull ups

B. For time:

Run 400m
7 Power Snatches 50/35kg
7 OHS 50/35kg
25 Lateral Burpees (jump laterally over bar)
7 Power Snatches 50/35kg
7 OHS 50/35kg
25 Lateral Burpees (jump laterally over bar)
7 Power Snatches 50/35kg
7 OHS 50/35kg
Run 400m

* Scale weight so the Snatch and OHS reps are unbroken

* Goal under 15 min

* Cap 20min

I did this workout yesterday to give it a test and it took me 13:38 with RX weight. The best way to break it up is to do 6 Power Snatch then rest then do the 7th PS and OHS straight away.

Enjoy

 

Coach D