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Skill.

Work up to a heavy clean & jerk.

Conditioning.

9 cleans 70/45kg

21 chest to bar

7 cleans 70/45kg

15 chest to bar

5 cleans 70/45kg

9 chest to bar

Hey guys

Just want to say how proud the coaches are of the progress you have been making and the dedication and commitment you have shown over the past few months. You have all helped create a fantastic atmosphere and community within the box which continues to grow from strength to strength.

Paula Quigg 1rm back squat 70kg

sarah lacey front squat 80kg, floor press 45kg, 5rm push press 36kg

Jenny Moore double unders

John Brankn 2rm hang power clean 50kg, 1rm front squat 95kg, 3rm push press 60kg

Mary Quinn low hang clean 37.5kg, 3rm push press 35kg

Peter Stewart 5rm push press 77.5kg, front squat 105kg, 5rm back squat 100kg

Fiona Bannon snatch 30kg

Laurence 5rmpush press 90kg, low hang clean 140kg, 3rm snatch 90kg, true grip mu

Wesley 3rm back squat 28.5kg, front squat 25kg 3rm

Will 5rm push press 95kg, 1rm hang power snatch 82.5kg, front squat 135kg, Isabel pb

jennifer Brown front squat 42.5

Stuart clean 110kg, snatch 80kg, 5rm push press 80kg, push jerk 100kg, strict press 110kg,cfront squat 130kg

Lynne Mayrs low hang clean 57.5kg, power snatch 42.5kg, t2b

Dean 2rm hang snatch 65kg, 3rm push press 70kg, front squat 115kg

Andrew clean 115kg, front squat 125kg, jerk, 115kg, snatch 91kg

Nigel Miller front squat 90kg

Eve low hang clean 62.5kg, clean 67.5kg, over head squat 50kg, front squat 75kg, clean and jerk 60kg, 2rm split jerk 60kg, 5rm strict press 37.5kg, 3rm push press 52.5kg, 5rm  50kg, 12 consecutive t2b

AnnMarie split jerk 55kg3rm over head squat 37.5kg, high hang snatch 30kg, front squat 75kg, 3rm push press50kg, 3rm snatch 30kg

Marino front squat100kg

Campell front squat 100kg

erin front squat 55kg, double unders

Brayan front squat 55kg, double unders, Kipping pull ups

Peter o Hara hang snatch 95kg

Colin Mayrsfront squat 125kg

Sean 5rm push press 70kg, 5t2b front squat 100kgkipping pull up

Gillian front squat 37.5kg

Cathy front squat 35kg

Simon front squat 80 kg

Helen front squat 52.5kg

Jill front squat 60 kg

Grace 5rm push press 50kg, strict press 36kg, 3rm floor press 51kg, power snatch 45kg

Mark snatch 40kg, 5rm push press 47.5kg, power clean 50kg, hang clean 47.5kg

Peter front squat 90kg

Strength.

final wk of tempo back squat 5,5,5,5,5

heavier than last wk.

Conditioning.

50-40-30-20-10 double unders

15 overhead squats 42.5/30kg after each set

Skill.

10min working on handstands.

Conditioning. Teams of 2

18min amrap

200m run in pairs

10 chest to bar

20 ground to overhead 20/15kg

30 box step up with plate 20/15kg

Teams of 2.

12min establish 2rm thrusters (combined)

Rest 5min

then 10min amrap

15-12-9-6-3

thurusters 60/40kg

toes to bar

Pick 1-2 skills to work on.

Conditioning.

18min omem.

1min. 15 Unbroken wall ball 10’/9′ 9/6kg

2min. 15 Double kettlebell swing 24/16kg

3min. 10 burpee box jump 24/20

repeat this format for remainder of the 18min.

Skill.

12 min work up to heavy snatch high pull + power snatch

Conditioning.

5 rounds for time

12 snatch deadlift 60/40kg

6 power snatch

3 overhead squat

Strength.

Floor press 3,3,3,3,3

Conditioning.

8min amrap

8 pull up

12 hand release push up

24 double unders

Then accumulate 2min in a L-hold after amr

Strength.

Tempo back squat 5,5,5,5,5  (heavier than last wk)

Conditioning.

21-15-9

box jump 24/20

power clean & jerk 42.5/30kg

burpee

Conditioning. Teams of 2

100m overhead carry 20/10kg (each team member does 100m oh carry)

80 pull up

60 thrusters 42.5/30kg

40 burpee onto plate

200m run

40 burpee onto plate

60 thrusters 42.5/30kg

80 toes to bar

100m overhead carry 20/10kg  (each team member does 100m oh carry)