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21-15-9
SDHP 43Kg
OHS 43Kg
Back Squat
3 3 3 3 3
Row 1K
50 Dumbbell Snatch 20Kg
Row 750 Metres
35 Dumbbell Snatch 20 Kg
Row 500 Metres
20 Dumbbell Snatch
One Armed Squat Snatches Alternating Arms
Rest Day
Deadlift
50 Feet Overhead Walking Lunges 43Kg
21 Burpees
5 Round for Time
"Annie"
50-40-30-20-10
Double Unders
Sit Ups
Post Time to Comments
5 Dumbbell Deadlifts
5 Dumbbell Hang Cleans
5 Dumbbell Push Press
5 Dumbbell Squats
5 Rounds Increasing Load Each Round
Rest as Necessary Between Rounds
Clean and Jerk
1 1 1 1 1 1 1
AMRAP 15 Mins
15 Chest to Bar Pull Ups
30 Sec Ring L sit Hold
Post Rounds and Reps to Comments
Run 5K
15 Med Ball Cleans 20lb Ball
AMRAP in 20 Mins
"Karen"
150 Wall Ball Shots 20lb Ball
100 Burpee Pull Ups
Snatch Balance
OHS
15 Thrusters 61.5Kg
15 Weighted Pull Up 16Kg
21 Thrusters 43 Kg
21 Weighted Pull Ups 9Kg
36 Thrusters 30Kg
36 Pull Ups