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30min Amrap.

750m/500m Row. 1.5km/1.2km AAB (Alt each rd).
25 Russian KBS 32/24kg (Unbroken).
25 Ab mat sit up.

Strength (Deload week).
Back squat waves
5,3,5,3 (Speed focus).

Conditioning.
Performance.
A. 3min omem
10-12 TH.
B. 3min omem
10-15 Brp.
C. 3min omem
5 Lateral bar Brp + 5 TH.

Fitness.
SA DB variation of above

Oly.
8 x Every 90sec.
1 HPC + 1 LHPC.

Conditioning.
10min Amrap.
3 PC.
200m Run.
12 DL.
200m Run.

Gymnastics. Week 4.
10min omem.
Shspu.

Conditioning.
Teams of 2.
50 Cal row (Partners holds DB’s in FR).
50 BJO.
50 WB.
50 DB Devils press.
50 WB.
50 BJO.
50 AAB cal (Partner holds DB’s in FR).

Skill.
D-ball cleans.

Conditioning.
12min Amrap.
5 D-ball ground to box.
20 Alt RL.
200m Run.

Strength. Week 3.
A1. Power jerk.
A2. Strict upper body pull.

Conditioning.
Lactate tester (Retest). Compare to 12th Nov’18.
15 DL.
10 BOB.
15 HPC.
5 BOB.
15 FS.
10 BOB.
15 TH.

25min Intervals (Pyramid).
Choose AAB or Row.
1min.
2min.
3min.
4min.
5min.
4min.
3min.
2min.
1min.

Rest 60sec after each interval.

Strength. Week 3.
Back squat waves.
6,4,2,6,4,2

Conditioning.
7min Amrap.
3 PC 75-80%.
6 PUP.
9 T2B.

Oly.
8 x on every 90sec.

1 HPS + 1 LHPS.

Conditioning.
12min omem.
1. 20 WB.
2. 8-12 Alt DB SN.
3. 12/8 Cal row (Sprint start).

Gymnastics. Week 3.
3-4 x 4-6 Shspu.

Conditioning.
20min Amrap.
600m Run.
21 PU.
15 KB Stoh.
9 NPUB.