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Reminder about our end of year Christmas function on Thurs, 4 Dec 2014 at Mr Hydes. Time to be confirmed.

Trigger/Warm-up/Mobilise/Activate

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Bar Warm-up – OH mobility and Snatch progressions & skill transfer and Filthy Fifty Mvts.

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WOD

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a) Snatch – Take 10 min to work up to a heavy double (Not neccessarily a 2RM) i.e. 2-2-2-2-2-2

b) EMOM – Complete 2 snatch at 80% of this heavy double for 5 min (i.e. 10 reps)

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then…

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2) Filthy Fifty:

For time:

50 Box jump, 24 inch box

50 Jumping pull-ups

50 Kettlebell swings, 1 pood

Walking Lunge, 50 steps

50 Knees to elbows

50 Push press, 45 pounds

50 Back extensions

50 Wall ball shots, 20 pound ball

50 Burpees

50 Double unders

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Score = Time

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Record your Benchmark Score!

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Cool-down/Trigger Ball/Foam Roll/Stretch

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Featured Image – This mornings 5:15am lot doing Filthy Fifty, what a way to start the day…for some.