Every Minute, For 10 Minutes Do
1 Power Clean
1 Front Squat
1 Push Jerk

50KG

Deadlift 10 Rounds x 5 Reps 60KGs

Squat Snatch Practise 25KG 25 Reps

“Karen”

150 Wall Ball shots @ 10kg 20:32

Squat Snatch Practise 20 Reps 25KG

Back Squats 3×5 (60KG)
Press 3×5 (40KG)

Squatch Snatch Practice 25KG – 15Reps

Back Squats 3×5 (57.5 KG)

Squat Snatch Practice 25KG – 10 Reps

In 5 minutes, as many reps as possible of:
Kettlebell Snatches @ 24kg (55 reps@20kg)

Rest 2 minutes, then:-

In 5 minutes, as many reps as possible of:
Kettlebell Clean & Jerk @ 24kg (21 reps@24kg)

Strength Menu:
All levels: Front Squat 3-3-3-3-3
50 – 52.5 – 55 – 55(2) – 55(2)

“Annie”
50-40-30-20-10 reps for time of:
Double Unders
Sit Ups

6:49 (anchored)

Deadlift 5RM 100KG (Crap Form)

Strength Menu
Back Squats 3×5 (55KG)
Press 3×5 (37.5KG)

Beauty Incline Bench – 10 x 10 (35KG)

Singapore Urbanathlon

14KM+9 Obstacles (Skipped last obstacle – Down & Dirty)

Chip Time 1:45:11

5 Rounds Of

10 Hang Clean+Push Press (40KG)