DB Complex:
DB Deadlift
DB Hang Clean
DB Hang Squat Clean
DB Push Press
AMRAP IN 20 MINS:
250m Row
5 Reps of complex (Each Side*)
200m Row
4 Reps of complex *
150m Row
3 Reps of complex *
100m Row
2 Reps of complex *
50m Row
1 Rep of complex *
50m Row
2Rep of complex * 100m Row
3 Reps of complex *
150m Row
4 Reps of complex *
200m Row
5 Reps of complex *
250m Row
Weights
Male - 22.5kg
Female - 15kg
Only two more weeks to go!  🎉 Well done for getting this far and making changes in how you look after your body.  I know there have been a few times where many have felt they have ‘fallen off track’.
Front Squat Focussed Group Warm Up Part 1: 12 minute to establish 3RM Front Squat 5 mins Rest Part 2: 18 min AMRAP 6 Front Squats @ 60% of 3RM 8 Pull-ups 10 DB Benchpress 12 Straight Leg Sit-ups RX an
Group Warm Up: Coaches Pick WOD: Teams of 2 – For Time RXD Option: Must be completed as prescribed. Split Reps 100 WBS (9/6) 50 Cals 6 Rounds (YGIG Rounds) 3 Clean and Jerk (60/42.5) 9 Bar Facing Burp