Charleston 9

Monday 12th January 2026

Programmed By Neil

Olympic Lifting: Every :20 secs x 30:

1 GTOH @ 85%

9 RFT: 30 min TC

9 Power Cleans (42.5/30)

9 Burpees

9 Pull Ups

9 WBS (9/6)

9 Sit Ups

9 STOH (42.5/30)

9 Box Jumps (24/20)

9 Press Ups

9 Air Squats to Ball

All scaling options will be provided by the coach.

Masters 55+: 30/20 & 6/3 & 20/16

Everyday: Coach will scale accordingly