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Tuesday the 21st of May

Strength : Snatch 2 Sets Of 3 Pause Power Snatch 

( 3 sec Pause mid shin + 3 at knee + 3 at mid thigh) 

Every 2 mins for 10 mins  

Conditioning : Partner up 

 AMRAP 15 MINS 

16 Shoulder over head  50/35kg

28 KB Swings over head 24/16kg

40/32 Cals Bike/Rower 

* 1 person working 1 person resting 

 
 
 

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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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