20/6/17

20/6/17

A. EMOM 1-3 Clean #135/95 4-6 Snatch #135/95 B. For time: (20 min CAP) 30 Cal/ 400 m Run 30 BJ Over #24/20 30 Power Snatches #75/55 30 TTB 30 P0wer Snatch #75/55 30 BJ Over #24/20 30 Cal /…

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13/6/17

13/6/17

A. Build to a heavy complex of: 1 Power Clean + 1 Hang Clean + 1 Front Squat B. 4 Rounds of: 10 Front Rack DB Lunges 10 DB Thrusters 10 DB Burpees

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1/6/17

1/6/17

A. Strict Press 3-3-3-3-3 B. 10 Rounds of: 50 Foot Sled Push #185/1115 5 Tire Flips Rest 2 min   FOR SUPPLEMENTS OUR GYM ONLY USE CODE MEL 40  

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25/5/17

25/5/17

A. Pausing OHS 3-3-3-3-3 B. 15 min AMRAP of: 8 single arm OH DB Lunges Right Arm 8 single arm OH DB Lunges Left Arm 16 Pull Ups 16 T2B

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19/5/17

19/5/17

A. Snatch + 1 OHS (15min to build to a heavy complex) B. For Time: 27 Thrusters @95/65 200m Run 21 Thrusters 400m Run 15 Thrusters 600m Run 9 Thrusters 800m Run 3 Thrusters 1000m Run

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13/5/17

13/5/17

A. Power clean 3 RM touch and go B. Partner WOD 2 Rounds of each: 400m Run partner performs 20 Burpee BJ #24/20 400m Run partner performs 5 Rope climbs 400m Run Partner Performs 10 Tire Flips (each partner runs…

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