A big congrats to our Masters Unit Roachy for being a legend in women’s rugby.  Her awesomeness continues with her dedication to work, family and her training and just being an inspiration to keep working hard both young and old! Onya Roachy.


Squat Snatch 3 x 3

SG High Pull 3 x 3 reps

SG Deadlift 3 x 3 reps

OHS 3 x 3 reps

* focus on speed / positioning for SS

** build weight for HP and DL


” Iron Fist ”

21 Deadlift (100/70)

75 Double Under

21 Toes To Bar
2 Rounds