Well I did my best to stay on the training wagon whilst in Sydney last week.

I did two versions of the dirty thirties and then returned to Canberra for a huge Saturday session that took me over 30 minutes to complete.

I have called this one Martha with Cindy:

10 x 50kg Power Cleans into Cindy which is

5 x chin ups

10 x push ups

15 x air squats

x 3 sets then back to the start for five rounds

Time: 30.28

We have mixed in a version of Cross Fit Football into this and it was one tough session

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Headed back this morning on a very brisk Canberra morning, and very light on sleep from the large wind storms we had last night for another gruelling session.

Not sure where Benny comes up with this stuff. 

I have called this session Ruby

5 x 40kg thrusters

7 x 40kg hang cleans

10 x 40kg sumo squats

Complete as many laps as possible in 20 minutes.

Total: 9 3/4 before the bell rang.

 Gotta say this was a tough session on all levels. All three of us had nothing left to give this morning. 

No Hr monitor at the moment so not recording results ( hopefully be back up soon). Great session and one I will do again.

Hang Power Cleans Demo for those that don’t know what it is:

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