28/06

In Teams of Two
5 rounds;
P1: Run 200m
P2: AMRAP 6 Goblet Squat/6 Bulgarian Goatbag Swing
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Rest 4 min
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5 rounds
P1: 50 Double Unders
P2: AMRAP 15 Ring Row/15 Sit-up
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Rest 4 min
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Max Box Jumps in 8 min (1 box- P1/P2 alternating jumps)

27/06

A. Hang Squat Clean; 1-2 reps; x5, rest 90 sec
B1. Front Squat @ 20×1; 7-8 moderate fast reps; x4, rest 10 sec
B2. Chest To Bar Pullup; AMRAP(-2); x4, rest 90 sec
C1. L-Sit on Rings; ALAP; x3, rest 1 min (work on beating last weeks efforts)
C2. Waiters Walk; 30 sec/arm; x3/arm, rest 30 sec between arms

25/06

A. Snatch Pull from floor @ 90%; 1.1.1; x4, rest 90 sec
B. Standing Triple Jump; Technique then 2 ME Jumps
C1. Power Clean; 2-3 heavy TNG reps; x5, rest 2 min
C2. HSPU; AMRAP; x5, rest 2 min
D. Airdyne 1 min ALL OUT – record cals

20/06

A. Hang Squat Snatch Tech; 2 reps; x5, rest 90 sec (Take from hang, 3 sec down to just above knee- focus on loading up hamstrings, pause 2 sec, pull slowly and explode @ mid thigh. Pause @ catch)
B1. Front Squat @ 20×1; 5 moderate fast reps; x5, rest 1 min (NOT 5rm)
B2. Wide grip Pronated Pullup @ 20×1; AMRAP(-1); x5, rest 1 min
C1. L-Sit on Rings; ALAP; x3, rest 1 min
C2. DB Ext Rot @ 6010; 5-6 reps; x3, rest 1 min

18/06

A. Clean Pull @ 120% of Clean; 2-3 reps; x4, r 2 min – 120% of max CLEAN not DEADLIFT. no heroes.
B. Max Vertical Jump; 2-3 jumps; x2, rest 10 sec between efforts, 90 sec between sets – RECORD HIGHEST JUMP IN CM
C1. Power Clean Cluster; 1.1.1; x4, rest 2 min (10 sec between reps)
C2. Ring Dip; AMRAP; x4, rest 2 min
D. 35 Burpees AFAP; x1