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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

Metcon (teams of 2)

Hero WOD ‘Collin’

Metcon.

‘Kelly’. Retest. Compare to 20th July.

Strength.

Power jerk. Build to today’s heavy single

Metcon. Retest. Compare to 22nd July

‘Death by Target Burpees’
Min 1. 1 target burpee
Min 2. 2 target burpee

And so on until you cannot complete the burpees in the minute.

‘Running clock’

0-7min 7min ascending ladder
2 Hang snatch 60/40kg (add 2 reps each rd)
20 Double unders (add 20 reps each rd)

7-10min 3min rest

10-25min 15min establish 1RM Front squat