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Wednesday the 17th of April

Skill : Clean 

Every 2 mins for 16 mins 

I Power Clean 

1 Hang Power 

1 Squat Clean 

* we are going to focus on speed so keep weight moderate 

Conditioning : EMOTM X 15

1 Front Squat X 5 ( clean barbell from floor if possible ) 

2 Lateral Burpee over barbell X 12

3 Double Under X 40

 
 
 

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Strength : Front Squat 5 x 4 @60,60%,70%,70%,75%,80% Every 2:30 Conditioning : Partner up. 20 min AMRAP 500m Ski alt Bike 1000m 50 Box...

 
 
 
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PARTNER UP. FOR TIME ( TC 30 MINS) 3 RDS BIKE 40/36 CALS + 30 DB STEP UPS + 30 SIT UPS 3RDS ROW 40/36 CALS + 30 KB SWINGS + 30 PUSH UPS...

 
 
 
Thursday 17th of April

Partner: 50 min Time Cap 1000/800m Row 30 Target Burpees 1000/800m Row 30 Target Burpees 800m Relay Run (400m each) 2000/1600m Bike 60...

 
 
 
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