A) OLY MID HANG SNATCH [email protected]% JERK [email protected]% B) SWOD FRONT SQUAT 5X75% 3X85% +1X95% C) CONDITIONING 5 RFT 7 HANG CLEAN TO THRUSTER (50/35) 14 BOX JUMPS 200 M RUN 1 MIN REST
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A) SWOD 5X3 POWER CLEAN 3XME STRICT HSPU B) CONDITIONING 4 RFT 6 TURKISH GET UP (16/12) 12 CHEST TO BAR 18 BOX JUMPS (60/50) C) ACCESSORY 3X1´FLR
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A) OLY SNATCH [email protected]% [email protected]% B) SWOD BACKSQUAT 3X70% 3X80% +3X90% STRICT PRESS 3X70% 3X80% +3X90% C) CONDITIONING ALTERNATE EMOM 15 a) 18 WALLBALLS(9/7) b) 12 BURPEES c) 14 FRONT RACK LUNGES (45/30) D) ACCESSORY TABATA SUPERMAN
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A) POWER ENDURANCE EMOM 10 3 CLEAN AND JERK @70% B) SWOD 3XME STRICT CHEST TO BAR 3XME STRICT RING DIPS C) CONDITIONING 50 DOUBLE UNDERS 21-15-9 THRUSTERS(42,5/30) TOES TO BAR 50 DOUBLE UNDERS
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A) GWOD HANDSTAND BALANCE FRONT LEVER PRACTICE 3XME UB TOES TO BAR/AROUND THE WORLD B) SWOD DEADLIFT 3X70% 3X80% +3X90% C) CONDITIONING 4 RFT 5 STRICT HSPU 10 FRONTSQUAT (50/30) MAX.UB STRICT PULLUPS
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A) OLY MUSCLE SNATCH [email protected]% CLEAN AND JERK [email protected]% [email protected]% B) SWOD FRONT SQUAT 3X70% 3X80% +3X90% C) CONDITIONING “HELEN” 3 RFT 400 M RUN 21 KB SWING 12 PULLUPS
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A) SWOD 5X3 POWER CLEAN 3 X ME STRICT HSPU B) CONDITIONING ALTERNATE EMOM 15 a) 2X (POWER SNATCH+OVERHEAD SQUAT) b) 14 KB SWING (24/16) c) 12 BOX JUMPS OVER (60/50) C) SPEED 4X50 M SHUTTLE SPRINT
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A) SWOD BACKSQUAT 5X65% 5X75% +5X85% STRICT PRESS B) POWER ENDURANCE EMOM 7 3 POWER CLEAN & PUSH [email protected]% C) CONDITIONING AMRAP 10 100 WALLBALLS 75 DOUBLE UNDERS 50 TOES TO BAR 25 MUSCLE UPS
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A) OLY SNATCH [email protected]% [email protected]% [email protected]% [email protected]% CLEAN & JERK [email protected]% [email protected]% [email protected]% [email protected]% B) SWOD 3XME STRICT CHEST TO BAR 3XME STRICT RING DIPS C) CONDITIONING 3RFT 5 HSPU 10 PULLUPS 15 GOBLET SQUAT 400 M RUN
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A) OLY SNATCH [email protected]% [email protected]% SNATCH PUSH PRESS [email protected]% B) SWOD DEADLIFT 5X65% 5X75% +5X85% C) CONDITIONING 4 RFT 5 WALLCLIMB 10 DEADLIFT (100/65) 15 BALL SLAM D) ACCESSORY 3X100 M SPRINT
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A)OLY MUSCLE SNATCH [email protected]% [email protected]% CLEAN AND JERK [email protected]% [email protected]% B) SWOD FRONTSQUAT 5X65% 5X75% [email protected]% C) CONDITIONING AMRAP 10 3 HANG CLEAN TO THRUSTER (50/35) 3 BOX JUMPS (60/50) 3 CHEST TO BAR 6 HANG CLEAN TO THRUSTER (50/35) 6 BOX JUMPS...
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A) SWOD 5X3 POWER CLEAN 5X(2+1) PUSH JERK+JERK B) CONDITIONING 10 HSPU 15 FRONTSQUAT 20 PULLUPS 15 PUSHPRESS 30 BURPEES 15 SUMO DEADLIFT HIGH PULL 40 ATOMIC SITUPS 15 BACK SQUAT 50 BOX JUMPS (60/50) *WEIGHT FOR THE BARBELL (45/30)
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