040519 Hang Clean 8x2 @ 65-70% 1RM; Front Squat 5x3 @ 70% 3RM; 18 min EMOM: [Odd - 5 Pull Ups, 10 Push Ups], [Even - 5 Thrusters @ 45/30kg]

041219 Hang Clean 20 mins work to heavy rep; Front Squat 1-1-1; 10 min AMRAP: 7 KB Swings @ 24/16kg, 7 KTEs, 7 Burpees

041519 Back Squat 3x3 @ 75-80% 1RM; Press 3x3 @ 75-80% 1RM; Hollow + Arch 3x24s; 12 min AMRAP: 10 Burpees, 10 Ring Rows, 10 KB Swings @ 24/16kg

041919 Front Squat 3x3 @ 75-80% 1RM; Hollow + Arch 4x24s; 18 min AMRAP: 5 Power Cleans @ 60/40kg, 10 Push Ups, 15 Squats, 30 DUS

042219 Back Squat 3x3 @ 75-80% 1RM; Hollow + Arch 4x24s; 17 min AMRAP: Run 200m, 10 Riing Rows, 10 Push Ups, 10 Wall Balls @ 10/5kg

042619 Power Clean, 15 mins work to heavy rep; 20 mins AMRAP: 3 Power Cleans, 3 Front Squats, 3 S2OH, 9 KTEs, 27 DUs. *Barbell @ 45/30kg

042919 Back Squat 5x3 @ 75-80% 1RM; Pull Ups 3x Max Reps; 10 min AMRAP: 10 WB @ 10/5kg, 10 KB Swings @ 24/16kg, 20 DUs

051319 Back Squat 5x3 @ 80-85% 1RM; [3 Press @ 75-80% 1RM + 6-8 Pull Ups] x 3R; AMRAP: 7 KTEs, 7 KB Swings @ 24/16kg, 7 Burpees

051519 Snatch, 15 mins work to heavy rep; 5 min EMOM 2 Snatch @ 70-75% 1RM; Deadlift 3x3 @ 80-85% 1RM; 5R: 30s DB Snatch R, 30s DB Snatch L, 30s Push Ups, 30s Rest

051719 Clean, 15 mins work to a heavy rep; 5 min EMOM: 2 Cleans @ 70-75% 1RM, Front Squats 5x3 @ 80-85% 1RM; 10 min AMRAP: Run 100m, 10 Burpees, 10 Ring Rows

061919 Hang Snatch, 15 mins work to heavy rep; 15 min AMRAP: 7 DLs @ 70/50kg, 7 KTEs, 7 Burpees, 21 DUs

062419 Clean & Push Press, 15 mins work to heavy rep; Back Squat 3x3 @ 75-80% 1RM; 10 min AMRAP: 5 S2OH @ 45/30kg, 5 Pull Ups, 10 KB Swings @ 24/16kg

062819 Clean, 15 mins work to heavy rep; Front Squat 3x3 @ 75-80% 1RM; 15 min AMRAP: 12 Wall Balls @ 10/5kg, 9 KTEs, 6 Deadlifts @ 60/45kg

070119 Back Squat 3x3 @ 75-80% 1RM; Press 3x3 @ 75-80% 1RM; Hollow + Arch 3x24s; 10 min AMRAP: 3 Power Cleans @ 60/45kg, 6 Pull Ups, 9 Burpees

070519 Clean, 15 mins work to heavy rep; 20 min AMRAP: 3 Power Cleans, 3 Front Squats, 3 S2OH, 9 Pull Ups, Run 200m *Barbell @ 50/35kg

071519 Power Clean & Push Press, 15 mins work to heavy rep; 5 min EMOM: 2 PC & PP @ 75-80% 1RM; Front Squat 3x3 @ 80-85% 1RM; 7 min AMRAP: 7 Burpees, 7 KTEs

071919 Hang Clean 15 mins work to heavy rep; Back Squat 5x3 @ 80-85% 1RM; 10 min AMRAP: 5 Hang Cleans @ 60% 1RM, 10 Push Ups, Run 100m

082119 Hang Snatch 15 mins work to heavy rep; Deadlift 3x3 @ 75-80% 1RM; 8R for reps 30s KB Swings @ 24/16kg, 15s Rest, 30s Burpees, 15s Rest

122719 Back Squat 5x3 @ 75-80% 1RM; Hang Snatch 5x2 @ 70-75% 1RM; 8 min AMRAP: 10 Ring Rows, 8 Sit Ups, 6 Push Press @ 45/30kg

Doors reopen 18th June 2020!