GW

Reminder about our end of year Cristmas function on the 4th Dec.

Trigger/Warm-up/Mobilise/Activate

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1) Pause Front Squat

5-5-5 (70% of 1RM)

* Pause for 3 counts at rock bottom

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then…

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2) AMRAP the following for 3 min. (i.e. Repeat 3 times with 1 min rest between repeats.)

5 Muscle-up’s

10 C2B Pull-ups

10 Strict Dips

AMRAP Power Clean (80 kg / 55 kg ) for the remainder of the 3 min

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1 min Rest

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5 Muscle-up’s

10 C2B Pull-ups

10 Strict Dips

AMRAP Power Clean (70 kg / 50 kg) for the remainder of the 3 min

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1 min Rest

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5 Muscle-up’s

10 C2B Pull-ups

10 Strict Dips

AMRAP Power Cleans (60 kg / 42 kg) for the remainder of the 3 min

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Score = Total reps for each round

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Cool-down/Trigger Ball/Foam Roll/Stretch

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Featured Image РLittle bit of motivation, especially needed after Filthy Fifty yesterday.