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June 25, 2018

Warm Up: 10 minutes

Double-under work—if you have double unders work on triple unders

Strenght: 15 Minutes

3-3-3-3-3 Power cleans increasing in weight

Complete 5 toes to bar after each set of cleans

Wod: AMRAP 20'

30 Double-unders
15 Power Cleans (60/35 Kg)
30 Double-unders
15 Toes-to-Bar

June 8, 2018

Warm Up: Dynamics & Mobility

Strenght: Turkisk get up New daily Max

TEAM WOD:  For Time ( two people)

100 KBS

400 m Run

100 Thrusters ( 45 -35 kg)

400 m Run

100 Burpees

400 m Run

100 Thrusters ( 45- 35 kg)

400 m Run

100 KBS

June 6, 2018

Warm Up: Dynamics & Mobility

Strenght: Power Snatch Daily max

Hang power Clean +split jerk x double  Daily Max

Back Squats x 5 reps x 5 sets @ 85% 

Wod: 21-15-9

HSPU

Ring Dip

Push ups

Pull Ups

Cash Out: 50 T2B

June 4, 2018

Warm up: Dynamics & Mobility

Strenght: Turkish Get Up

3-3-2-2-1-1

Wod: AMRAP 25'

9 Burpees Box Jumps

12 Kb Swing (32 - 16 kg)

15 Burpees Reverse

18 Wall Ball ( 9-6 kg)

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