WMG
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Trigger/Warm-up/Mobilise/Activate
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1) Front Squat 2-2-2-2-2-2 (85% of 1 RM) *Last completed 1 April (if you missed 1 April, start on 80% 1RM)
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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) Complete […]
MG
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Trigger/Warm-up/Mobilise/Activate
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1a) Death by HSPU’s & DU’s:
1st min – 1 Strict HSPU & 2 DU’s
2nd min – 2 Strict HSPU & 4 DU’s
3rd min – 3 Strict HSPU’s & 6 DU’s
etc…
If you do not make 10 […]
W
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Trigger/Warm-up/Mobilise/Activate
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1a) Snatch – Take 10 min to work up to a max for the day (Not neccessarily a 1RM).
1b) EMOM 6 min – 1 Snatch at 85% of the Max for the day.
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Score = Loads
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GWM
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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
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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
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Score […]
