New Team Leader

Dr. Mark Cheng just announced that he was invited to become a new RKC Team Leader. Congratulations Doc!

What I remember of the Beach Work out

Swings
32 kg 10 two handed
32 kg 10 right
32 kg 10 left
32 kg 20 switches (DARC)

Cleans
32 kg 3 Right
32 kg 3 Left
32 kg 3 Right
32 kg 3 Left
32 kg 3 Right
32 kg 3 Left

Get Ups
24 kg 1 right
24 kg 1 left
24 kg half get up 3 right
24 kg half get up 3 left

Snatches
24 kg 3 Right
24 kg 3 Left

24 kg 3 Right (reviewed by RKC II, Dr. Courtney M. Cheng)
24 kg 3 Left

24 kg 3 Right (reviewed by RKC, Anton Summers)
24 kg 3 Left

Circuit 2x
Lunge, Hot Potatoes, Snatch, swings, bear crawls

Trifecta
16 kg (Snatch 30 Left, 30 sec Right; Cleans 30 sec Left, 30 sec Right; swings 1 minute)


and then jsut for fun,
clean and press pair of 12 kg, lock out hold into cossacks