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.Warm up
posted at the gym
Strength
Back Squat 1×3@70&@80%, 1xME90% 15min
Jerk 3RM-1×3@95% 1×3@90% 15min
WOD
100 Double under
100 box jump over
100 Double under
Core 3×30’ Seal Walk
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Warm up
posted at the gym
Strength
Hg Clean – 3RM-1×3@95% 1×3@90% 15min
Bench 1×3@70&@80%, 1xME90% 15min
WOD
3 RFT
10 power snatch 135 / 95
3 Rope climb or 12 pull ups
Core 4:00 hollow rock 20:10
warm up
posted at the gym
Hang Sq Snatch – 3RM no T&G-1×3@95% 1×3@90% 15min
OHS 1×5@65% & @75%, 1xME@85% 15min
WOD
3 RFT
10 unbroken OHS 135/95 (penalty 5 burpees ea drop)
30’ hs walk/5 wall walk
Core 4:00 hollow rock 20:10
Warm up
posted at the gym
Deadlift 1×5@65% &75%, 1xME@85% 20min
3x ME weighted dips
WOD
“Griff” 2rds of
Run 800m
Run 400m backwards
Core: 3×10 weighted sit up
Warm up
posted at the gym
Back Squat 1×5@65% &75%, 1xME@85% 20min
BTN Jerk 3RM-1×3@95% 1×3@85% 15min
WOD
EMOM 12min
Odd – 3 lunges ea leg 135/95
Even- 50 Double under
Core: 3xmax effort strict T2B/hang knee raise 25/15
Warm up
posted at the gym
Clean – 3RM No T&G thn 1×3@ 95&90% 15min
Bench press 1×5@65% & @75%, 1xME@85% 15min
WOD
12min amrap
4 strict pull up
8 clapping push up
12 air squat to box jump 24/20
Core: 3×30’ hollow-arch-v-up roll
Warm up
posted at the gym
Strength
5×5 Front Squat @65% 15min
Push Press 5RM-1×5@95% 1×5@90% 15min
WOD
5 RFT
20 Jump squat 45/35
20 burpees over bar
Core: 4:00 arch rock 20:10
Warm up
posted at the gym
Strength
1 RM Snatch 15 min
5×5 OHS @65% 15min
WOD
5 RFT
15 ball slam Heavy
15 kbs Heavy
200m run
Core: 3×10 kb side bend ahap
Warm up
Posted at the gym
Strength
5×5 Deadlift @65% 20min
3x ME Strict weight pull up
WOD
3x1000m row rest 1:1
Core 100 leg lifts or
50 strict T2B
