WORKOUT

Performance
4 RFT
Row 500m or Run 400m
15 Cleans 60/40kg (or PC+FS)
30 Sit Ups
15 HR Push Ups

For Performance the Clean must pass below parallel to count. Can be a Power Clean + Front Squat.

Fitness
4 RFT
Row 500m or Run 400m
15 Hang Power Cleans 40/20kg
30 Sit Ups
15 Push Ups/8 Negatives

LABOUR WEEKEND SCHEDULE CHANGE

SATURDAY OCTOBER 22

NORMAL HOURS

SUNDAY OCTOBER 23

CLOSED

MONDAY OCTOBER 24

10AM CLASS

11AM OPEN GYM

NUTRITION

6 Mistakes That Slow Down Your Metabolism

The thermic effect of protein is much higher than the thermic effects of carbs or fat. Indeed, eating protein has been observed to temporarily increase metabolism by about 20–30%, versus 5–10% for carbs and 3% or less for fat (9).