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Gymnastics.
Skill work.

Conditioning.

21-15-9
Box jump 24/20
Sumo deadlift high pull 40/30kg
Push press 40/30kg

Conditioning.

800m run
30 chest to bar
10 overhead squat 60/40kg
30 toes to bar
10 overhead squat
100 double unders
10 overhead squat
30 toes to bar
10 overhead squat
30 chest to bar
800m run

25min time cap.

Skill.

15min build to 2RM Split jerk (2sec pause in receiving position)

Conditioning.

8min amrap
8 handstand push up
8 box jump 24/20
8 kettlebell swings 24/16kg

Finisher.
100 hollow rocks.

Skill.

7 x Every 2min 3 Hang clean. Build to 3RM.

Conditioning.

10min amrap
5 Hang clean 70/45kg
7 Bar jumping burpee

Teams of 2.

In 5min Max distance row.

Rest 2min

Then complete
800m run
80 ground to overhead 20/15kg
80 hand release push (partner holds a plank)
80 overhead lunge 20/15kg
400m run

Strength.

Deadlift 5rm.

Conditioning.

‘Kris’
21-15-9-6-3
Thrusters 45/30kg
Toes to bar (5 down/up each time you break toes to bar)
Cash out
100 double unders

Catch up on any strength/skill you have missed this week. Or work on gymnastics.

Conditioning.

6rds
60sec amrap
8 kettlebell swings 32/24kg
8 burpee
60sec rest

Strength.

Close grip bench or Strict press 5RM.

Conditioning.

6rft
6 push press 70/45kg
15 box jump 24/20
28 double unders

Skill.

15min. On every 90sec 1 Power snatch + 1 Snatch.

Conditioning.

10min amrap
200m run
15 wall ball 10’/9′ 9/6kg
10 power snatch 60:40kg

Strength.

Back squat. 20min build to 5RM.

Conditioning. (Retest, Compare to 8th Dec)

500m row
40 air squat
30 sit up
20 push up
10 pull up