Best of luck to those from the gym taking part in “The Longest Day” event as part in the Police and Emergency Services games today. It should be an interesting day. For those helping us out with the event, an even bigger thank you for all that you are doing and have done to make it a success.

Thruster or Jerk 1 x 5 @ 75-85-90-90+-90++%

Then something new:

Speed Squats 5 Sets of 3 Reps @ 50% 1RM (max rest 60 seconds between sets)

Finish with: 6 RFT

5 KB Swings 24/16kg

5 Goblet Squat with the KB