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Monday 27th December

By |2021-12-27T10:12:12+00:00December 27th, 2021|Uncategorized|

Pairs Metcon:-
Run 800m together
60 Hang DB snatch
60 Wallballs (syncro)*
Run 400m together
60 Pull ups
60 Push ups
Run 400m together
60 Hang DB snatch
60 Wallballs (syncro)*
Run 800m together
*1 wallball passing to each other, both squat everytime.

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Thursday 23rd December

By |2021-12-19T18:09:21+00:00December 22nd, 2021|Uncategorized|

Strength:-
Bear Complex
10 min EMOM
1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press
*not a thruster

Metcon:-
5 rounds
1 min single arm DB reverse lunge 22.5/15kg (DB on shoulder)
1 min single arm devils press
1 min rest

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Wednesday 22nd December

By |2021-12-19T18:08:36+00:00December 21st, 2021|Uncategorized|

Strength:-
4 x 6 Strict Chin Ups (add weight if easy)

10 minutes handstand practice / handstand walking practice

Metcon:-
4 rounds
500m Row
15 DB Thursters 2x 22.5/15kg
15 Burpees
15 KB Swing 32/24kg
15 Situps

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Tuesday 21st December

By |2021-12-19T17:40:33+00:00December 20th, 2021|Uncategorized|

Strength:-
7 x 1 Clean & Jerk

Metcon:-
12 min AMRAP
3 Power Clean 60/42.5kg
3 HSPU
3 Toes to Bar
6 Power Clean 60/42.5kg
6 HSPU
6 Toes to Bar

Then 9+9, 12+12 etc…..

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