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23rd May 2019

WARM UP

3 Sets:

  • 400m Run
  • 20 Cal Ski
  • 10 Walkouts (Last 5 With Press-ups)
A.

AMRAP 15

  • 75 Cal Row

  • 75 KB Swings

  • 75 Burpees

B.

For Time:

  • 21, 18, 15, 12, 9
  • Double DB Clean & Press (2 x 22.2kg/15kg)
    • Must Touch Floor Between Each Rep
  • Box Jump Overs

 

C.

Death By Thrusters @ 50kg/30kg (Scale If Needed)

  • Min 1 = 1 Thruster
  • Min 2 = 2 Thrusters
  • Min 3 = 3 Thrusters...

Latest workouts

- 24/06/2019

Warm UP

3 Sets:

  • 20 Cal Ski
  • 10 R. KBS
  • 12 Cossack Squats

3 sets of (with an empty barbell):

  • 5 x Snatch Grip Deadlift
  • 5 x Muscle Snatch
  • 5 x Snatch Grip Behind the Neck Push Press
  • 5 x Snatch Balance
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- 22/06/2019

Warm up

EMOM 10:

  • Min 1- 40s Ski Erg
  • Min 2- Alternate The Following For 40s
    • NPU Burpee
    • Hollow Rocks
    • Reverse Lunges
    • Prisoner Squats
    • Hand Release Push Ups
A.

EMOM 10:

  • Min 1 - 15/10 Cal Ski
  • Min 2
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- 21/06/2019

WARM UP

3 Sets:

  • 200m Run
  • 8 Single Arm DB Press (Per Arm)
  • 30s Single Leg Glute Bridge Hold (R&L)
  • 12 R. KB Swings
A.

EMOM 12:

  • Min 1- 10 Deadlifts @ 100kg/70kg
  • Min 2- 10 Bar Facing Burpees
B.

For

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