Dumbbell Marathon Programmed By Coach Jim Workout: 50 DB Snatches 1000m Run 40 DB Hang Clean & Jerk 1000m Run 30 DB OH Walking Lunges 1000m Run 20 DB Thrusters 1000m Run 20 DB Devil Press Rx: 22.5/15 Masters: 17.5/10

Assault Programmed By Coach Megan 10 mins to warm up to starting weight: Focus on warming up and technical practice to your starting weight Strength Complex: Every 2:00 x 4 (Looking to build over 4 sets E.G – 1.25/2.5kg) 3 Snatch Deadlift (2 sec pause at knees) 1 Power Snatch 1 OHS 1 Snatch Balance  For Time: 20 min TC 30 Power Snatches 60/52 Cals 30 Power Cleans 60/52 Cals Rx: 60/42.5 Masters: 42.5/30

Frozen Forest Programmed By Coach Neil 5 RFT: 35 min TC 500m Row 20 Box Jumps / Steps 15 Thrusters 10 TTB / MB Sit Ups Rx: 42.5/30 Masters: 35/22.5