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Monday 21st August

By |2017-08-20T21:40:27+00:00August 20th, 2017|Uncategorized|

Strength:
6 sets of
Clean DL + power clean + hang clean + jerk

Met Con:
3 rds
20 oh lunges 50/35kg
15 knees to elbow

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Saturday 19th August

By |2017-08-18T21:36:18+00:00August 18th, 2017|Uncategorized|

Strength:
Front squat 5×3

Met Con:
Nikki’s birrhday wod
15 min amrap
5 power cleans 70/47.5kg
7 ring dips
9 pull ups, scale jumping pull ups

Finisher:
50 reps partner abs

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Wednesday 16th August

By |2017-08-15T21:17:12+00:00August 15th, 2017|Uncategorized|

Strength:
Floor press 5×3
Ring press outs 3×10

Met Con:
12 min amrap
7 thrusters 65/45kg
14 toes to bar
200m run

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Tuesday 15th August

By |2017-08-15T05:30:51+00:00August 15th, 2017|Uncategorized|

Strength:
6 sets of
Clean DL + power clean + hang clean + jerk

Met Con:
5 rds
20 Russian swings 32/24kg
20 jumping lunges
20 sit ups

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Monday 14th August

By |2017-08-13T19:29:54+00:00August 13th, 2017|Uncategorized|

Strength:
Front lever or Ice cream makers x5 sets

Met Con:
5 rds
Max reps stoh @3/4 body weight
Max reps chest to bar pull ups
2 mins rest

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