For Technique & Success:

   A):

Every Minute On The Minute, for 10 Mins:

  1 Full clean + 1 Hang Squat Clean + 1 Full Clean (Done as complex. Building, but NO misses!)  

- REST 2 MINS -

B):

 Every 30 Seconds For 5 Mins:

  1 Power Clean & Jerk (Pick a challenging weight. Same weight throughout).  

- Then Straight into..... -

  C):

Every 15 Seconds For 2 Mins:

  1 Power Clean & Jerk (Same as above).       *'Grip y estafa' = Grip & Rip in Spanish* 🙂 Post Starting & Finishing load from Part 'A' and then the load moved on Parts' 'B' & 'C' to comments.

CBD would like to farewell Tim as he takes up new job in Sydney. He did his last official WoD on the Rooftop on Friday and all the guys pictured were sorry to see him go.

All is not lost though. Tim will still be making work trips back to Melbourne and will pop by for a lunch workout form time to time!

Tim, your'll always be welcome at CBD. Keep in touch.