Dot Com Week


This week is what we might call a transition week.  A chance to just train, no testing (no pressure!) like we had last week, no thinking about what rep scheme to do and whether you need to increase reps or load on the previous workout.  Just some good old fashioned training before we get back into our next block.

And to ensure that we keep it 100% legit, we're visiting some of the September workouts from  We'll add a few extra tidbits here and there to fill out the hour (skill practice, accessory work, finishers etc), but it will be a good chance to just enjoy the process.


Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep


Clean and jerk 15-12-9 unbroken reps


Snatch balance 3-3-3-3-3 building


100 Double-unders
50 cal Row
25 Step-ups 60cm (2 x 20/12.5kg)


Squat Cleans 70/50kg
5 Burpees, jumping over the barbell
AMRAP in 15mins

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