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Saturday 21st November

By |2015-11-20T22:23:02+00:00November 20th, 2015|Uncategorized|

Strength:
Jerk 3rm
Weighted pull up 3×6

Met Con:
20,18,16,14,12,10,8,6,4,2
push ups
toes to bar
sumo high pulls 32/24kg

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Thursday 19th November

By |2015-11-18T16:42:16+00:00November 18th, 2015|Uncategorized|

Strength:
Snatch 3×3
Clean + front squat + jerk 4×2

Met Con:
3 rds
15 front squats 65/45
15 chest to bar pull ups

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Tuesday 17th November

By |2015-11-14T21:12:38+00:00November 16th, 2015|Uncategorized|

Conditioning:
2x 800m run or row with 3 mins rest between

Met Con:
‘Mary’
20 min AMRAP
5 handstand push ups
10 pistols
15 pull ups

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Saturday 14th November

By |2015-11-13T22:41:11+00:00November 13th, 2015|Uncategorized|

Met Con:
6 rds
6 thrusters (unbroken) 75/50kg
12 over the bar burpees
3 ball to shoulder 75/50kg
1 mins rest

Finisher:
2 mins total L-sit

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Friday 13th November

By |2015-11-12T20:49:54+00:00November 12th, 2015|Uncategorized|

Strength:
Snatch 3×3
Clean + front squat + jerk 4×2

Met Con:
2 rds
50 wall balls
30 pull ups
10 power cleans 80/55kg

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