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Metcon.

5min amrap

25 Wall ball 10’/9′ 9/6kg
50 Double unders

Rest 2min. Then

3rds of

12 KB deadlift 2 x 24/16kg
9 KB hang power clean
6 KB jerk
200m run

Then

3rds of

250m row
10 bench press 70/45kg

Lift.

Power snatch 5 x 1.1.1 rest 10 btw reps.

Metcon.

‘Power Amanda’
9-7-5
Muscle up
Power snatch 60/40kg

Strength.

Push press 3RM

Bent row (supinated) 3×10

Intervals

3min amrap
5 chest to bar
10 box jump 24/20

Rest 2min

3min amrap
5 chest to bar
10 box jump 24/20

Gymnastics.

Strict toes to bar.

Metcon.

20min Amrap

400m run
30 thrusters 35/25kg
20 toes to bar
10 target burpee

Strength.

Back squat
4×6 @80% of 1RM

Metcon.

1000m row time trial

Metcon.

In 20min complete
1000m row
50 box jump overs 24/20
500m row
25 axle bar thrusters 60/40kg
250m row

In remaining time Amrap of
Burpee muscle up

Strength.

Deadlift 4 x 1

Metcon. Compare to 8th April

8min Amrap
30 double unders
10 power snatch 45/30kg
30 double unders
10 front rack lunge 45/30kg

Strength. Retest.

Strict press 1RM

Weighted strict pull up 1RM

Metcon. Compare to 4th April

12min Amrap
30 wall ball 10’/9′ 9/6kg
200m run
10 handstand push up

Lift.

Power clean 5 x 1.1.1 rest 10sec btw each rep. Perfect form.

Metcon.

50 KB swings 24/16kg
50 box jump 24/20
50 ab mat sit up
50 KB snatch
50 push up

Strength.

Back squat 4×6 @78%

Metcon. Compare to 5th April 2016

3rft
15 lateral bar jumping burpees
15 hang power clean 52.5/35kg