GW
Trigger/Warm-up/Mobilise/Activate
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1) Complete the following for time:
9 Burpee to Strict deficit HSPU (10 kg bumper/ 5 kg bumper – depth)
9 Thruster (50 kg / 35 kg)
7 Burpee to Strict deficit HSPU (10 kg bumper/ 5 kg bumper – depth)
7 Thruster […]
GWM
.
Trigger/Warm-up/Mobilise/Activate
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1) Complete 4 Rnds of the following for quality:
Max Dips (10 kg / 5 kg)
20 GHD
20 GHD Sit-up
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* For Quality but record number of Dips
NB – Scaling – Hallow Rocks/Ab Mat Situp’s and […]
WM
.
Trigger/Warm-up/Mobilise/Activate
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1) Complete the following couplet for time:
9 Clean (Squat) & Jerk (any) (90 kg / 54 kg)
100 DU’s
6 Clean (Squat) & Jerk (any) (90 kg / 54 kg)
100 DU’s
3 Clean (Squat) & Jerk (any) (90 […]
MG
Trigger/Warm-up/Mobilise/Activate
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1) 20 Min AMRAP:
50 SDHP (24 kg / 16 kg)
25 Pull-up’s
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Score = Total Reps
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2) Complete the following for time:
50 Box Jump (70 cm / 60 cm)
50 Alternating Pistols
.
Score […]
Trigger/Warm-up/Mobilise/Activate
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1) Front Squat 2-2-2-2-2-2 (80% of 1 RM)
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Complete Every 2nd min (12 min)
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Score = Load
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then…
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2) AMRAP 15 min:
100 DU’s
20 HSPU
10 Power Cleans (85 kg […]
GW
Trigger/Warm-up/Mobilise/Activate
.
1) OHS 2-2-2-2-2 (Count sets when loads >80% of 1RM)
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Complete every 90 sec’s
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Score = Load
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then…
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2) 8 min AMRAP:
5 Burpee Muscle-up’s (Bar or Rings)
15 Thrusters (43 kg / 30 kg) *If anyone tested late on 15,5 you can substitute with Hang Power Cleans (70 kg / 40 kg)
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Score = Total Reps
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3.
a) Front Lever – 10 sec […]
