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27/11/2014

Workout of the Day
Power Snatch
5 sets x 3 reps

Power Clean
5 sets x 3 reps

Work on Technique
then
10 min AMRAP
15 Push Press
10 Alternating Box Step Ups with Bar in Front Rack
5 Thrusters
*weight for Bar (65/45)

Post your scores…

26/11/2014

Workout of the Day
Back Squat
8 sets x 4 reps @80%
then
20 min EMOM
even min : 10 Cals Row
odd min : 10 Push Ups, 10 Pull Ups

Post your scores to the Whiteboard.

25/11/2014

Workout of the Day
Push Jerk
Find your 3 rep max.
30 min
then
15 min AMRAP
10 Deadlifts (185/115)
10 Toes To Bar
10 KB Swings (24/16)

Post your scores to the Whiteboard.