Skill – Hand Transition / Re-Grip
Split Jerk – Light emphasis on speed and perfect technique
Shankle Complex x 5 @ 80% of C&J 1RM


Thruster 3-3-3-3-3

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  1. Had a day of practicing Free Standing Handstands today. Gettin much better and feel much more stable upside down. Another good OLY class!!! Felt comfortable at 50 kg but didn’t want to push the weight till I have got the foot work up to speed. See you all tomorrow for WOD class and see the On Rampers at 9 for round 3. Looking forward to it!!

  2. did the wod in the open gym cus i cycled and arrived a lot earlier than planned…
    60(matching my pb from monday)-65(3rm.pb)-70(3rm.pb)-75(1rm.pb)
    very happy hah.
    Great oly class, glad to be coving so many of my oly weaknesses in detail – went 60 with the Shankle Complex and spaced them on every 4th minuet

  3. Live laugh love x

    Great oly class! Thrusters 3reps of each 35, 35, 37.5 failed on last rep. Did this twice! Watched Lauren & Carly kick ass so tried again and got 3 @ 37.5. Then 1 @ 40! Couldn’t get 35 above my head 3 weeks ago so I am improving. Happy days

  4. Fieldy

    Open gym
    10-8-6-4-2 thrusters @ 50kgs
    50-40-30-20-10 double unders
    Wanted to redo this one from last week as I didn’t finish it! Dropped the weight to 50kgs but double unders were in singled from 30 arms were like lead! Kept my composure and finished it though.

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