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Strength : (A) Deadlift 6 x 3 @50% Tempo 2 at top and 5 lowering . (B) Strict Press 6 x 3 @ 70% Conditioning : 30/20/10 Pull ups/Ring rows Single Arm DB Thruster 15/10 Kg Core : 4 rds # 10 V ups 20 Russian Twist with plate if possible 20 sec Floor L Sit
Endurance : Partner up. 30 mins. 150 Burpees over rower Remainder of time row for metres.
Strength : Clean High Hang Clean x 10 Do reps in singles . Keep weight light and focus on speed under bar and receiving barbell at bottom with high elbows. Hang Clean x 8 Reps in singles, small increase of weight each rep if moving well. Clean x 4 Conditioning : Emom x 15 1st 5 Hang Power Clean 70/50kg 2nd 14 Overhead lunges with Plate 3rd 10 Toes to bar
Strength : Press and Pull 5 Rds 6 Bench Press @60-70% 5 Strict Pull ups With Tempo 3 Sec hold at top and 3 sec eccentric. Every 3 mins Conditioning : Partner up 2 rds For Time 100 Double unders 70/60 Cals 50 Wall Balls 20 Synchro Burpees Core ( optional) : 3 rds 20 Sec Plank Front + R + L 10 Reverse Crunch 10 Leg raises
Strength : Back Squat 2 x 5 @70% 2 x 3 @80% 3 x 1 @85%,90%,90% Every 2:30 Conditioning : Every 3 mins for 15 mins 15 Swings overhead 24/16kg 12/8 Push ups 18 Barbell Thrusters 20/15kg
Strength : Tempo Dead lift (A) 6 x 3 @40% 1 Sec to top of lift 2 Sec pause at top 4 Sec lowering 1 Sec at bottom (B) Bench Press 6 x 3 * 6 working sets to build to a heavy treble, spot each other Conditioning : 5 min AMRAP 15 Swings Russian 15 Sit-ups
Endurance : 8 rds 2 mins Row/Bike Erg for cals Rest 30 Secs 2 mins Run 200m + Max Burpees Rest 30 Secs * Partner up. Total score is Burpees + cals :)
Strength/Skill : Overhead Squat 5 x 4 OHS 5 x 2 * keep weight light and focus on movement Conditioning : 3 rds 40 Double Unders/ 40 SS + 5 down ups 10 Single Arm DB Thruster 22.5/15kg 20 Slam Balls 10 Single Arm DB Thruster 22.5/15kg Time Cap 8 mins
Strength: Pressing 4 x 3 Strict Press @80% 4 x 2 Push Press 4 x 1 Push Jerk Conditioning : 8 min AMRAP Partner A 12 Overhead Lunges or scale to Goblet squat with DB 22.5/15kg 10 Single Arm Devil Press or scale to DB snatch 22.5/15kg 8 Deadlift 80/60kg or scale to Single KB deadlift Partner B Row 20 Cal or Bike Erg * Both partners are working at the same time and switch over when both finish their movement.
Strength : Back squat 2 x 6 @60% 2 x 4 @70% 2 x 2@80/85% Every 2:30 Conditioning : Max Effort 3 Min Burpee Box Jump/Step 3 Min Bike erg for metres 3 Min Cindy ( 5 Pull,10 Push up,15 Airsquats) 2 min rest between movments
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