Technique:
Snatch Progressions
Strength:
Snatch Balance 4×4
Snatch Grip Behind Neck Push Press 4×3
Metcon:
“Helen”
3 rds for time-
Run 400m
12 Pull-Ups
21 Kettlebell Swings @ 24kg

Dennis - Kettlebell Thrusters

Strength:
Deadlift 5×5
Weighted Pull-Ups 5×5
Metcon:
3 Rounds for time-
20 Burpies
40 Wall Shots @10kg
Finisher:
Sandbag Bear Hug for 400m @ 40kg Men, 20kg Women

Lifting Clinic with Chris

Today at the rather late time of midnight I am flying off to Europe with my beautiful fiancee Ana. We are going on a 5 week adventure and a well earned holiday. I leave you all in the very capable hands of Janelle, Lorenzo and our specialist Olympic Lifting coach, Chris.
I have spent a great deal of time formulating a program that has specific goals and I am very confident that all of you, my very dedicated athletes, will be greatly improved when I return. This 5 week block is designed to really take your strength levels up a few notches and have your Olympic lifting skills equal to or better than the majority of Australian CrossFit boxes. I STRONGLY recommend that you go out of your way to attend as many of Chris’s class’s as you can. Do not waste this opportunity. As well as being a very great teacher Chris is also someone who has actually walked the walk and continues to hoist ridiculous amounts of weight. I doubt that there are any CrossFit Coaches regularly Front Squatting 205kg or snatching 157kg.
Janelle and Lorenzo will be introducing you all to new movements, awesome met-cons and they will be focussing strongly at improving all of those things you might suck at or needing to improve. All of the CF Merciless coaches are very fired up!!
I intend to visit a hand full of European CrossFit affiliates to learn and observe, and hopefully use what I learn to make our classes even better.
As a departing “gift” to you all, I want you all to tackle my take on the hero wod “MURPH”. I wish you all the best while I’m away!
“PETES MURPH” * partitioning is discouraged! Try to do it as it is written.
Sprint 400m
Waiters walk 100m @20kg
Sprint 200m
Waiters walk 50m@20kg
Run 1 mile (1.64km)
100 Pull-ups
200 Push-ups
300 Squats
Run 1 mile (1.64km)
Waiters Walk 50m @20kg
Sprint 200m
Waiters Walk 100m @20kg
Sprint 400m.

So go hard, IMPROVE your mental strength and don’t leave anything! There will be a cut off time for this workout and realistically many of you will be cut off, HOWEVER I want all of you to do as much as you possibly can.
I look forward to reliving the spectacle as I sip a Spanish beer in Barcelona!
Adios
Peter

Kettlebell Thrusters