Thursday 30th August

In Partners: One partner working while other partner runs 200m; 100 KB Deadlifts 2 x 24/16kg 100 Double Unders 100 KB Swings 24/16kg 100 Double Unders 100 KB Lunges 24/16kg 100 Double Unders 100 KB Swings 24/16kg 100 Double Unders 100 KB Deadlifts 2 x 24/16kg

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Tuesday 28th August

AMRAP 4 10 Burpees 10 Wallballs 9/6kg Rest 4 mins AMRAP 4 10 Renegade Rows 2×20/15kg 10 Box Jump Overs 24/20” Rest 4 mins AMRAP 4 10 Burpees 10 Wallballs 9/6kg Rest 4 mins AMRAP 4 10 Renegade Rows 2×20/15kg 10 Box Jump Overs 24/20”

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Monday 27th August

Skill / Strength Power Snatch 10 mins to build to heavy single Rest 4 mins EMOM 6 3 TnG reps at 70% of heavy single Metcon: 12/10 Cal airbike then: 5 Rounds 5 DB Cleans 2 x 22.5/15 5 DB S2OH 5 DB Thrusters

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Wednesday 22nd August

Wednesday EMOM 5 t’n’g power clean (keep weight light enough to maintain GOOD QUAILITY reps) Metcon Complete as many rounds as possible in 10 minutes of: 5 power cleans 82.5/55kg 10 toes-to-bars

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Tuesday 21st August

6 min AMRAP 10 DB Snatch 22.5/15kg 10 Burpees Rest 3 minutes 6 min AMRAP 10 DB Push Press 22.5/15kg (5L/5R) 10 Box Jumps 24/20” Rest 3 minutes 6 min AMRAP 10 KB SDHP 32/24kg 10 Push-ups

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