SATURDAY

- Open gym from 3-4pm, then we are going to do some stair runs at either Grays point, Como or Bass n Flinders (salmon haul).

WOD

LEVEL 1 & 2A.) "Macho Man"
EMOM for as long as possible complete:
3 Power Cleans
3 Front Squats
3 Push Jerks

Note: The load for this will be 80kg/55kg or at least 70% of your 1RM Clean & Jerk. If you do not complete 6 full rounds you will then lower the weight and start the whole WOD again, so don't be a pussy!

B.) OTM x10:
Even Min - 1-2 Legless Rope Climbs -> 4-6 Strict Pullups
Odd Min -  4-6 Strict Defecit HSPU -> 4-6 Strict HSPU -> 5-10 Pushups

C.) 100 V-Snaps, 50 GHDSU or 100 ab-mat situps.