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Friday: 8 September 2017

September 8, 2017

Warm Up

10 Cals Bike

3 Pull Ups

3 GHD Situps

3 Burpees

3 Push Ups 

x 2 


Barbell Cycling Warm up

 

5 Hang Power Cleans + Front Squats

5 Hang Cleans

 

x 2 Rounds (Start with bar then add weight each round) 

 

Olympic Lifting -

 

EMOM x 8 

2 Power Snatches @ 70% + 20 Double Under 

 

Strength - 

 

25 FT Double KB Front Rack Lunges x 3 AHAP
 

Gymnastics - 

 

20 Pike Ups

10 Barbell Roll Outs

1:00 DBall Hold  150/100

 

x 3 


Conditioning 

21 - 18 - 15 -12 -9 -6 -3 

Power Cleans @ 115/105

Cals Bike 

 

 

 

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