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STRENGTH
Bench Press - 1/1/1/1/1/1
*All sets above 90%
WOD
"Squat Clean Ladder"
10 @ 42.5/30kg
8 @ 50/35kg
6 @ 60/42.5kg
4 @ 70/50kg
2 @ 80/55kg
1 @ 90/60kg
1 @ 100/65kg
For time.
Time Cap: 10 minutes
"Loredo"
6 rounds for time of:
24 Squats
24 Push ups
24 Walking Lunge Steps
400m Run
GYMNASTIC SKILL
1-5 Muscle ups
E.M.O.M for 10 minutes.
4 rounds of:
6 Power Snatches - 50/35kg
6 Handstand Push ups
-Then 200m Run-
3 rounds of:
8 Power Snatches - 42.5/30kg
8 Handstand Push ups
2 rounds of:
10 Power Snatches - 35/25kg
10 Handstand Push ups
Deadlift - 2/2/2/2/2
*All sets above 80%
"Fran"
21/15/9 of:
Thrusters - 42.5/30kg
Pull ups
Run 2km
50 Box Jump Overs - 24/20"
Run 1.5km
30 Burpees
Run 1km
10 Burpee Box Jump Overs - 24/20"
EMOM - 14 mins
Odds: 1 Power Clean (ascending weight)
Evens: 15 Wall Ball Shots - 20/14lb
E.M.O.M - 10 mins
3 Power Cleans - 65/45kg
3 Front Squats - 65/45kg
3 Shoulder to Overheads - 65/45kg
40 Cal
40 Kettle Bell Swings - 24/16
400m Medicine Ball Run - 9/6kg
800m Run
80 Air Squats
80 Double Unders
Bench Press - 2/2/2/1/1/1
*All sets above 85%
1km Run
50 Thrusters - 20/15kg
30 Pull ups
SQUAT SNATCH
2@70%
2@75%
2@80%
1@85%
1@90%
100m Run
21 Deadlifts - 60/40kg
18 Deadlifts - 80/55kg
15 Deadlifts - 90/65kg
12 Deadlifts - 100/75kg
9 Deadlifts - 110/85kg
6 Deadlifts - 120/90kg
GYMNASTIC STAMINA
4 Strict Pull ups
5 Pull ups
6 Toes to Bar
Rest as needed between sets.
5 rounds with the following reps for time.
10/8/6/4/2 - Ring Dips
24 Sit ups
12 Hand Release Push ups
1 minute rest
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