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Friday 28th July

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Warm up
Lats/Glutes

Strength: upper pull intensity
L1- Eccentric Pull ups 5×3 (4sec hold + 4 sec lower each rep)
L2- Falsegrip chins 5×2 (1pullup 4 sec hold + 4 sec lower each rep)

Wod:
18min Partner amrap
Row For distance whilst your partner completes the following
12m DB walking lunge 15/10
12 Push ups on DB
Carry DB back to start

 

Monday 24th July

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Warm up
General warm up:
TP: 1 Push Press + 2 tall jerks x4
Strength: Oly intensity
2rm jerk (taken from the floor) 12mins

Wod:
8min ladder of Weight
-3 Front squats taken from Floor (start at 50%) add 2.5-5kg Per round
-50 DU
after each set of DU add weight to the bar and go again
score is weight on bar only if DU is completed