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Workout of the day

Thursday 19th July

Hatch Squat Program Week 11 Day 2 Back Squats 5 x 60% 5 x 65% 5 x 70% 5 x 70% Front Squats 5 x 60% 5 x 70% 5 x 75% 5 x 80% Metcon 5 rounds for time of: 5 deadlifts 125/82.5kg 10 burpees

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Wednesday 18th July

Skills Heavy Squat Clean Metcon For time: (25 min Cap) 30m handstand walk 9 squat cleans 60/42.5kg 22.5m handstand walk 12 squat cleans 15m handstand walk 15 squat cleans 7.5m handstand walk Rx + 82.5/60kg Rx – 45/30kg

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Tuesday 17th July

Tabata style (20 sec work 10 sec rest) 6 rounds per station - 1 min break between stations Wallballs 9/6kg KB SDHP 32/24kg Jumping lunges Burpee kick backs Rowing Cals

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