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Tuesday 21st January 2020

Tuesday 21st January 2020

Power Clean & Jerk 12 mins to build to a heavy 3 rep touch and go Then... “Grace” 30 Power Clean and Jerks -7 min Cap Then... “Laughing gas” 150 Sit ups for time -7 min...

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Monday 20th January 2020

Monday 20th January 2020

Back Squat 5RM Then... “Bodyweight Lynne” 5 Rounds for Max reps Max Unbroken Push ups Max Unbroken Pull-ups / Banded Strict Pull-ups Score = Total reps per exercise Rest as needed between exercises and rounds -15 min...

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Saturday 18th January 2020

Saturday 18th January 2020

Find Max Complex: 1 Power Snatch + 1 Overhead Squat Then... COW 16.6 14 Min AMRAP 3 Power Snatch 60/40 3 BLOB 6 Overhead Squats  60/40 6 BLOB 9 Front Rack Lunges  60/40 9 BLOB 12 Back Squats  60/40 12 BLOB...

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Friday 17th January 2020

Friday 17th January 2020

20 min AMRAP 12m Handstand Walking or Progressions 2 Legless Rope Climbs or Progressions Then... 3 min Bike 3 min Wall Balls 9/7 1 min rest 2 min Bike 2 min Wall Balls 1 min rest 1 min Bike 1 min Wall Balls Score = Total Reps...

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Thursday 16th January 2020

Thursday 16th January 2020

Max Handstand Push up or Max Push up test Then... Max Unbroken Double Unders Then... 22 min Partner AMRAP Run 200m (Together) 100 DU (Divide) 30 Synchro Sit ups (Together) 12 HSPU...

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Wednesday 15th January 2020

Wednesday 15th January 2020

COW 18.3 10 mins to find 1RM Hang Clean 2 min changeover Then... COW 18.4 5km...

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