| Endurance | Strength | Power & Speed |
| For time: | Back squat | Squat clean |
| Row 5km | 3 reps @ 70% | 5 reps @ 70% |
| 30 Medball clean | 3 reps @ 80% | 3 reps @ 80% |
| Partition as required |
3 + reps @ 90% | 2 reps @ 90% |
"Nasty Girls" |
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| 3 rounds for time of: | |||
| Level 3 | Level 2 | Level 1 | |
| Squats | 50 Reps | 40 reps | 30 reps |
| 7 Reps of | Muscle-up | Pull-ups | Pull-ups (band) |
| KTE | Knee raise | ||
| Ring row | Ring row | ||
| Ring dip | Ring dip (band) | ||
| Hang power cleans, 10 reps | 60/40kg | 45/30 | 30/20kg |
| Best times: Adam P 7:38 | Deb H 15:47 Active recovery: Jog 15 Minutes down hilll slopes to stride out and open the hips. |
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Happy Birthday Steve Howlett Click here to wish Steve a happy birthday.
