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Metcon. 20min.

In teams of 2.

Buy in.
1000m row.

Then in remaining time Amrap

30 wall ball 10’/9′ 9/6kg
30 hang power clean 52.5/35kg
30 box jump overs 30/24

Strength.

Speed bench press 8×3 @60% omem.

Metcon.

4rft.
5 floor press. M: BW. F: 3/4 BW
200m run
5 bar muscle up

Rest 60sec after each rd

Strength.

Back squat 3×10 @65%

Metcon.

‘Diane’. Retest. Compare to 9th December 2015

Gymnastics.

Hollow body
Arch body

Metcon.

6rds (24min)

Min 1. Row
Min 2. Double kettlebell farmers carry
Min 3. AAB
Min 4. Double kettlebell front rack carry

Lift.

Hang clean & jerk.
3,3,3,3,3,3 (split jerk after 3rd rep)

Beg: power position
Int/Adv: hang (above knee)

Metcon.

3rft
200m run
21 power cleans 45/30kg
15 toes to bar
9 lateral burpees

Lift.

Hang snatch

3,3,3,3,3,3

Beg: power position
Int/adv: hang (above knee)

Metcon

12min Amrap

10 toes to bar
10 box jump 24/20
10 hang power snatch 35/25kg

Strength.

Front squat 1RM.

Metcon.

40-30-20-10 Wall ball
200m run after each rd.

Metcon.

Benchmark WOD ‘The Master Chief’

Hero WOD ‘Nate’ in pairs.

Skill/Strength.

Thrusters. Off racks
5,5,5,5,5

Metcon. Hero/Benchmark week

‘Fran’. Compare to 24th July 2015