Monday 11 August 2025 (first class 15:30)

Warm-up
2x

10 Ring rows
10 PVC PT
10 PVC GM
10 Hang Power Clean (bar)
10 Front squat (bar)
10 Push press (bar)
20s Handstand/pike/OH hold

S&T
Every 2 minutes
3-3-2-2-1
Back squat
*Work up in weight

Workout
5-4-3-2-1
Wall Walks (Walker + 1 push-up)

Squat clean + front squat complexes – Weights: 60/40-70/45-80/50-90/55-100/60 – Choose any reasonable ladder to finish on a challenging last set