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Monday 22nd August

By |2016-08-21T18:04:28+00:00August 21st, 2016|Uncategorized|

Strength:
For 16 mins
3 power cleans t&g on even
5 KB press on odd

Met Con:
12 min amrap
3 deadlifts 110/75kg
3 toes to bar
3 burpees
6,6,6
9,9,9
Etc…

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Saturday 20th August

By |2016-08-19T19:22:37+00:00August 19th, 2016|Uncategorized|

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

Met Con:
21 thrusters 40/30kg
21 pull ups
21 cleans 50/35kg
21 dips
21 deadlifts 100/70kg
21 handstand push ups

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Friday 19th August

By |2016-08-18T20:45:17+00:00August 18th, 2016|Uncategorized|

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

Met Con:
5 rds
6 over the bar burpees
12 back squats 70/47.5kg
6 stoh 70/47.5kg

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Wednesday 17th August

By |2016-08-17T16:35:55+00:00August 16th, 2016|Uncategorized|

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

Met Con:
3 rds
400m run
20 KB swings 32/24kg
15 ring dips

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Tuesday 15th August

By |2016-08-15T13:48:36+00:00August 15th, 2016|Uncategorized|

Strength:
For 16 mins
3 power cleans t&g on even
5 KB press on odd

Met Con:
6 rds
10 power snatches 50/35kg
5 muscle ups

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Monday 15th August

By |2016-08-14T19:24:05+00:00August 14th, 2016|Uncategorized|

Strength:
Front squat + leg lifts 5×4+12

Met Con:
5 rds of 1 min on each station
Alt KB snatch 32/24kg
Oh squats 40/30kg
Burpees
Rest

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Saturday 13th August

By |2016-08-12T20:33:52+00:00August 12th, 2016|Uncategorized|

Event 10:
2 rds
Row 250m
40 double unders
Run 200m
40 double unders

Event 11:
‘Fran’
21,15,9
Thrusters 42.5/30kg
Pull ups

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