Thursday 7th February 2019 Strength – Hang Snatch 15 Mins to build to a heavy single Conditioning – 3 Rounds for time: 5 Toes to bar 5 Plate Devil Press 25/15 10m Lunge 20/15 Cal Row 5 Plate Devil Press 25/15 10m Lunge

Wednesday 6th February 2019 – Waitangi Day 8:00 am ONLY Conditioning 10 Rounds for time – In pairs or 3’s 7 Cleans 62.5/45 7 Back Squats (Air Squats) 7 Toes to Bar (Sit Ups) 7 Thrusters 7 Burpee over bar

Monday 4th February 2019 Strength/Skill – Pistol Squats Conditioning – 8 Min EMOM (Pairs) 8 Burpee over bar 6 Power Snatch 60/40 ME Thrusters

Saturday 2nd February 2019 Conditioning – 16 Min AMRAP (Pairs) Row 500m 10 Cleans 62.5/45 40m Walking Lunge Note: Split work evenly with one working at a time

Wednesday 30th January 2019 Strength – Shoulder to Overhead Complex 3 Push Press 2 Push Jerk 1 Split Jerk Conditioning – 9 Min AMRAP Buy In – 30 Burpee Box Jump Overs 1 Clean 1 Front Squat 1 Shoulder to Overhead 1 Front Squat

Tuesday 29th January 2019 Strength – Weighted Step Ups 15 Minutes for quality Conditioning – 5 Rounds for time: 6 Clean & Jerks 62.5/45 16 Wall Balls 9/6