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Tuesday 19th July 2016

Tuesday 19th July 2016 

Strength – Back Squat 7-7-7

Conditioning – 2 Rounds for reps:

1 min ME Hang Clean

1 min ME WB

1 min Active Hang

Buy out – penalty burpees

Note: Every minute unbroken (for all movements) every break = 5 burpee penalty (3 burpees as a scale)

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Saturday 24th August 2019

Saturday 24th August 2019 Conditioning – Every 4 minutes on the minute for 24 minutes Run 400m 12 Plate G2OH 25/15 6 Burpees (6 rounds total)

Friday 23rd August 2019

Friday 23rd August 2019 Strength – 5 Alternating Sets 3 Floor Press Max Effort Ring Rows Conditioning – Reps for time: 15-12-9-6-3 Burpee Box Jump Over Kettle Bell Swings 32/24

Thursday 22nd August 2019

Thursday 22nd August 2019 For time Row 750m 80 Air Squats 60 Sit Ups 40 Burpees 20 Pull-ups 10 Cleans 70/50 Run 800m