On Saturday you will be taking on quarter finals event number 5. Word of warning It is tougher than it looks and the combo of snatches and high burpee box jumps is magical. scale as needed and come prepared for a great workout.

We look forward to seeing you on zoom and in the open gym.


QOD: 5 Km Run or 5 Km Row

Warm up

2 rnds  (1 Minute each)

Full body rocks

Hip swings

Shoulder pass throughs

Samson lunges

Plate squats


Snatch drop sequence

Burpee box jump over


Snatch 135/185
Burpee Box jump over 30/30
7 min tc

Cool down

Shoulder rotations

Dragon pose/ pigeon pose

Downward dog/ cobra pose


Big Cat