Atherton & Cairns WOD

Warm up
200m Run S
30sec OH KB hold
20 glute bridges
20 KB RDL’s
200m Run M
20 Banded pull aparts
20m Duck walk
20m Broad jump
200m Run F

Class & GainZ

1. Conditioning

Teams of 3:
AMRAP 7:
50 Push Press 42.5/30kg
50 Push Press 52.5/35kg
AMRAP Push Press 62.5/42.kg
rest 3 minutes

AMRAP 7:
50 Back Squats 72.5/52.5kg
50 Back Squats 85/62.5kg
AMRAP Back Squats 102.5/75kg
rest 3 minutes

AMRAP 7:
50 Hang Power Cleans 62.5/40kg
50 Hang Power Cleans 72.5/52.5kg
AMRAP Hang Power Cleans 85/62.5kg