Friday 22nd February

By |2019-02-14T13:46:12+00:00February 21st, 2019|Uncategorized|

Strength:
Clean & Jerk 6×2

Met Con:
100 double unders
10 muscle ups
80 double unders
8 muscle ups
60 double unders
6 muscle ups
40 double unders
4 muscle ups
20 double unders
2 muscle ups

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Wednesday 20th February

By |2019-02-14T13:37:25+00:00February 19th, 2019|Uncategorized|

Strength:
Snatch pull + hang snatch + snatch x5
Power clean 5×3

Met Con:
Working in a pair complete 3 rds each (alternating)
3x 5,8,12m shuttles

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Tuesday 19th February

By |2019-02-14T13:31:30+00:00February 18th, 2019|Uncategorized|

Strength:
Ring dip + Chin up 5×12+12

Met Con:
4 rds
400m run
15 KB c&j 2×24/16kg
2 rope climbs (15 ring rows for scaled)

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Friday 15th February

By |2019-02-10T09:31:32+00:00February 14th, 2019|Uncategorized|

Strength:
Muscle up 3x max
Front lever 3x lower throughs

Met Con:
5 rds
5 power snatch
5 oh squats
5 bar facing burpees
Rx=60/42.5kg

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Wednesday 13th February

By |2019-02-10T09:25:04+00:00February 12th, 2019|Uncategorized|

Strength:
Push press 5×3

Met Con:
20,18,16,14,12,10,8,6,4,2
Toes to bar
Wall balls
Single arm OH lunge walks 1×15/10kg

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