1 Snatch + 1 Hang Snatch  

80% x 1 x 8

Snatch Pull 110% x 2 x 3

Good Morning x 3 x 3

GHR 2 Sets AMRAP

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Power Clean & Jerk 

80% x 1 x 8

Back Squat x 3 x 3

5, 4, 3, 2, 1 MU

AES 15 Wallball + 150m

CallSign : ThinKer

Rank : Gladiator

Sports : National Kendo / Ironman / Rock Climbing / Kayaking

Coaching Acheivements :

Certified Kayaking Coach Level 2

Kayak Star 4 Sea and open water paddler

Certified Swim coach under AustSwim

Certified Sports Climbing Coach Level 2

Certified Fitness & Personal Instructor with FISAF

Kendo :

- Kendo 2^nd Dan

- 1998 – 1999 President of Nanyang Polytechnic Kendo Club

- 1998 – 2006 National Kendo Competitor

- 2004 ASEAN Kendo Championship (4^th)

Endurance Sports :

- 2003 National Lifesaving Open water kayak rescue (2^nd)

- 2008 Osim Sprint Triathlon (9^th)

- 2009 Trifactor Women Open Swim 3km Position (3^rd)

- 2009 Desaru Triathlon Sprint Distance (9^th)

Snatch x 1 x 3

Front Squat x 3 x 3

Alt Tabata (G)

DU

Burpee

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Teams Of 3

180 Push Up

180 KB Squat 2 x 1.5 Pood

180 Burpee