Thursday 1st September

By | 2016-08-31T16:54:44+00:00 August 31st, 2016|Uncategorized|

Strength:
Snatch up to a heavy single
Snatch 3×2 @85-90% of above
Snatch 2×3 @80-85%
Snatch 1×5 @70-75%

Met Con:
21,15,9
Stoh 60/40kg
Sumo high pulls 60/40kg

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Wednesday 21st August

By | 2016-08-30T21:39:27+00:00 August 30th, 2016|Uncategorized|

Strength:
Weighted dips 5×5
Kipping toes to bar 21,15,9

Met Con:
3 rds
7 deadlifts 140/95kg
9 burpees
12 chest to bar pull ups

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Tuesday 30th August

By | 2016-08-30T07:27:00+00:00 August 30th, 2016|Uncategorized|

Strength:
Clean & Jerk 6×2

Met Con:
500m row
Into
3 rds
10 thrusters 60/40kg
20 ring rows
Into
500m row

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Monday 29th August

By | 2016-08-29T06:25:18+00:00 August 29th, 2016|Uncategorized|

Strength:
Turkish get up 3×3 on each arm
Strict chest to bar pull up 3×5-10

Met Con:
In a pair complete
200 double unders
50 power cleans
50 toes to bar
35 shoulder to overhead
35 toes to bar
35 ground to overhead
200 double unders
Rx=65/40kg

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Friday 26th August

By | 2016-08-25T20:46:42+00:00 August 25th, 2016|Uncategorized|

Strength:
Snatch up to a heavy single
Snatch 3×2 @85-90% of above
Snatch 2×3 @80-85%
Snatch 1×5 @70-75%

Met Con:
5,4,3,2,1 ball to shoulder 75/50
10,8,6,4,2 burpees

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Thursday 25th August

By | 2016-08-25T05:55:18+00:00 August 25th, 2016|Uncategorized|

Strength:
Weighted dips 5×5
Kipping toes to bar 21,15,9

Met Con:
3 rds
10 Front squat 80/52.5kg
8 Muscle ups
Into
100 double unders
Into
3 rds
10 Stoh 70/47.5kg
25 sit ups

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Wednesday 24th August

By | 2016-08-23T09:44:07+00:00 August 23rd, 2016|Uncategorized|

Strength:
Clean & Jerk 6×2

Met Con:
20 ring dips
Run 400m
20 KB swings 32/24kg
Run 400m
20 knees to elbow
Run 400m
20 Burpees
Run 400m
20 chest to bar Pull ups
Run 400m
20 Box jumps 24/20″
Run 400m
20 kb Squat Cleans 2×20/12kg
Run 400m

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Tuesday 23rd August

By | 2016-08-22T13:44:43+00:00 August 22nd, 2016|Uncategorized|

Strength:
Turkish get up 3×3 on each arm
Strict chest to bar pull up 3×5-10

Met Con:
20 min amrap
5 handstand push ups
10 pull ups
15 box jumps 24/20″

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