LIFTS

Pause Over Head Squats 5 x 5 – 3 Second pause at the bottom of each rep. Stay tight.

Use 60-70% of your 1 Rep Max or if new build to a challenging weight for all 5 sets.

OR

3-Position Snatch ( power position, knee, floor ) – 70% x 5 sets

WORKOUT – 7’s for 10

Performance
10 Min AMRAP
7 KB Swings 24/16kg
7 Burpee Box Jump Overs 24/20″ Length of box

Fitness
10 Min AMRAP
7 Russian KB Swings 24/16kg
7 Box Jump Overs 24/20″

MAD MEMBER OF THE MONTH – ROXANNE

Most memorable wod: The Open’s 16.5. The only workout where I cried at the end.

Captain of this years Black Team Roxanne taking on 16.5 in last years CFG Open

Find out more about Roxanne HERE.