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Conditioning.

in pairs complete the following.

800m run. Both run 800m

75 box jump overs 24/20

75 power clean 45/30kg

75 sit up

75 push press 45/30kg

75 box jump overs

800m run. Both run 800m

Strength.

Front squat 7 x 5 @75% +5kg

Conditioning.

8min amrap

10 kettlebell snatch right arm 24/16kg

10 overhead lunge with kettlebell

10 kb snatch left arm

10 overhead lunge

10 chest to bar

Skill.

15min work up to a heavy low hang clean.

Conditioning.

7min amrap

5 hang clean 60/40kg

10 bar facing burpee

Strength.

Floor press 3,3,3,3,3

superset with

Strict pull up 8-10 rep.

Conditioning.

10min amrap

40 double unders

10 hspu

10 toes to bar

Strength.

Front squat 6 x 6 @70% +2.5kg. Last 2 weeks of this squat cycle.

Conditioning.

12min amrap in pairs

15 wall ball 9/6kg 10’/9′

20 box jump 24/20

10 kettlebell clean & jerk 24/16kg

Conditioning.

20min amrap in pairs.

30 overhead lunge with plate 20/10kg

25 deadlift 80/55kg

20 ring rows

100 double unders

Strength.

Front squat 10 x 3 @ 85% +2.5kg.

Conditioning.

Tabata thrusters 20/15kg