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Thursday 23rd Nov

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Warm up
Lats/midline

Skill
L1 – skill with coach
L2 – 2 strict K2E + 2 strict T2B + 2 kip K2E + 2 kip T2B x5 sets (quailty no off beat swinging allowed)

Wod:
12min Amrap
7 T2B
100m run
* if cant perform the t2b unbroken do a penalty 200m run instead or you next 100m run
Etc

Finisher: 8min EMOM
1st- 30sec Dragon flys
2nd – 30sec banded straight arm pull down

Friday 17th Nov

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Warm up

Posterior/midline
Power clean drills
Barbell cycling:
10mins to establish
3rm TNG Power Clean

Mix modality aerobic sessions
1min – bike 70% effort
30sec – rest
1min – HSPU (done is sets of 3-5reps at a time)
30sec – rest
1min – TNG power clean (done is sets of 3-5 @ 70%)
30sec – rest
5 Rounds

Thursday 16th Nov

By: 0

Warm up
Lat activation
midline activation
Skill: T2B
L1 – skill with coach
L2 – 1 strict K2E + 1 strict T2B + 1 kip K2E + 1 kip T2B x6 sets (quailty no off beat swinging allowed)
Wod: 10min Partrner amrap you go I go
5 T2B
25 Du

2min rest
Finisher: 8min EMOM
1st- 25sec Dragon flys
2nd – 25sec banded straight arm pull down