Saturday 8th December 2018 Strongman – Atlas Stones Conditioning – For time (in pairs): One partner working at a time, swap every 5 reps: 80 OHS 62.5/45 80 Cleans Buy Out: 40 sync Bar over burpees

Friday 7th December 2018 Strength – 15 Mins for Quality Single Arm Waiters Carry Conditioning – 8 Rounds for time: 30 Wall Balls 10 Snatch 42.5/30 Note: In pairs, divide work as needed to complete a combined 8 rounds.

Wednesday 5th December 2018 Strength – 5×3 Hang Cleans Squat cleans (RX) Power cleans (scaled) Conditioning – 21-15-9 reps for time Chest to bar Sit ups Burpees

Tuesday 4th December 2018 Strength – 5 Alternating Sets Max effort False Grip Ring Rows 3 Floor Press Conditioning – 3 Rounds for time: 20 Box Jumps 800 m Run Note: If the weather gods are nice, we’ll move the jumps outside (onto tyres). Please bring a hat and some shades.

Monday 3rd December 2018 Strength – Back Squat 3-3-3-3-3 Conditioning – 5 Min AMRAP 5 Deadlifts 60/40 4 Hang Cleans 3 Front Squats 2 Push Jerks 1 Split Jerk

Friday 30th November 2018 Skill – Double Unders Conditioning – For Time 15-12-9 of: Pull Ups Hang Snatch (full squat) 62.5/45 Mobility – Barbell Smashing

Thursday 29th November 2018 Conditioning – In Pairs 8 min AMRAP 500m Row 12 Burpee Over Rower Rest 8 Min AMRAP 9 Hang Cleans 90/65 7 Front Squats 5 Shoulder to Overhead Note: Split the work however you like.

Wednesday 28th November 2018 Strength – Pause Back Squats 5-5-5-5-5 @ 65% (STRICT 3 second pause in the active bottom) Conditioning – 4 rounds of: Dumbbell Snatch 22.5/15 Row for Calories Double Unders Rest Note: 1 Min max effort at each station