Monday 11th February 2019 Strength – 5 Alternating Sets 3 Floor Press ME Ring Row Conditioning – 12 Rounds for time (in pairs) 5 Pull Ups 5 Push Press 60/40 100m Sprint

Saturday 9th February 2019 In teams of three: Buy In: 1800 m Run (200m relays) 3 Rounds (1 working at a time): 20 Snatch 100 Wall Balls 30 Burpees Buy Out: 1800 m Run (200m relays)

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