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2 x 10min Amrap. Rest 3min.

a.

20/15 AAB cal

20 Alt DBC

100m SA OH carry (switch at 50m)

B.

500m/400m row

20 Swings

30sec FLR on rings

Strength. Week 1.

A1. Barbell reverse lunge.

A2. Strict pull up.

Conditioning.

7min Amrap

15 DL

15 T2B

15 BJ

Strength.  Week 1.

Push press. 21X2

Build to heavy 5.

Conditioning.

2 x 6min. Rest 3min.

a.

5 renegade rows

200m run

B.

10 Hps

15/10 AAB cal

Oly.

10min omem

1 clean + 2 jerk.

Conditioning..

10-8-6-4-2 clean to thruster 70/47.5kg.

Complete 15 lateral bar jump burpee after each rd.

Skill: Thrusters.

Conditioning.

10 Thrusters 35/25kg.

10 Ab mat sit up.

10 Russian swings 24/16kg.

10 No push up burpee.

Rest 60sec.

Strength (Testing)

4 sets

A1. CGB. 40X1. Build to 3RM.

Rest 90sec.

A2. Shspu 30sec Amrap.

Rest 90sec.

Conditioning.

12min omem.

1. UB CTB.

2. 40sec Row (Focus on leg drive, slow recovery).

3. DB complex 3 PP + 3 PJ.

4. 40sec AAB (Legs only).

Oly (Testing)

Power clean 1RM

Conditioning (Testing)

8min Amrap Power clean @90% of today’s 1RM

Oly.

Power jerk 1RM.

Conditioning.

2 x 8min intervals. Rest 3min.

A. 20 WB. 10 NJ Burpee. 200m Run (15/12 Cal AAB/Row).

B. 20 (5/arm) DB C&J. 10 NPBBJ. 15 Ab mat sit up.

30min.

Teams of 3.

800m run (together)

75 SN

600m run (together)

75 C&J

400m run

In remaining time Amrap of

‘Cindy’

Skill.

Close grip bench press

Conditioning.

5min ladder. 2,4,6 etc

SA DB PP

Dual KB DL

NP Burpee

Rest 3min.

Repeat 5min ladder.