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26th October 2019

Warm up

3 rounds for quality 

10m walking lunge 
4 wall walks 
10 ring rows
10m OH plate carry duck walk (10/5kg plate) 

A.

E2MOM for 16

  • Double Hang Clean (can be unbroken)  + 8 DB Thrusters (2 x 22.5/15) 
B.

3 rounds for time:

  • 300m Run
  • 30 Wallballs (9/6) 
  • 30 Box Jump Overs 
C.

3 rounds 

  • 30sec hollow
  • 20 sit ups 
  • Rest 45 secs 

Latest workouts

- 12/11/2019

WARM UP

3 sets of:

  • 5 Front Squats
  • 5 Strict Press
  • 5 Push Press
  • 5 Clean Grip OH Squats (2s Pause in Bottom Position)
  • 5 Jerks
A.

E3MOM for 21

  • 1) 3 heavy single power cleans + 2 Front Squats
  • 2) 20/15
Read more

- 11/11/2019

Warm UP

2 sets of:

  • 400m Row
  • 10 Squats Jumps

3 sets of (with an empty barbell):

  • 5 x Snatch Grip DL
  • 5 x Snatch High Pull
  • 5 x Snatch Grip Behind the Neck Push Press
  • 5 x Overhead Squat
  • 5 x Snatch Bal
Read more

- 09/11/2019

Warm up

3 rounds for quality

10m walking lunge
4 wall walks
10 ring rows
10m OH plate carry duck walk (10/5kg plate)

A.

8 min AMRAP

  • 8 Ring MU
  • 8 HSPU
  • 8 Box Jumps
B.

8 min AMRAP

  • 10 Russian Swings
Read more

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