Saturday Jan 08

Team Up

Warm up

General Warm Up

 

2 Sets

10 BB Kanga Squats

10 Hang Power Clean

5 Thruster

 

Build up to weight

Work Out

Teams of 2 – 3

400m Run

200m Sang Bag Carry * Heavy Bag

400m Run

200m KB Carry 32/24Kg

400m Run

60 Clean and Jerk 60/40Kg

400m Run

30 Thrusters 60/40Kg

Open Gym Sundays Work Out AMRAP 10 minutes 10 Cal Machine 10 Slam Balls Rest 2 minutes AMRAP 10 minutes 10 DB …

A couple of little treats Warm Up General Amrap 5 10/8 cal Row/Bike/Ski or 200m Run @Easy 5/5m Single arm OH Carry …

Clean and Jerk 1RM Warm Up General 60sec Row/Bike/Run/Ski @ easy 30sec Banded good mornings 45sec Row/Bike/Run/Ski @ Moderate 30sec Banded T …

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