Wednesday 12-4-2019

BARBELL CLUB

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A. Snatch Deadlift + Snatch High Pull - 5x(2+2) @60%

B. Snatch + Hang Snatch - 5sets @70%

C. Snatch Balance + OHS - 5sets @50%

D. DB Farmer's Carries - 3x100ft

E. DB Wrist Curls - 3x15

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ENDURANCE

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A. AMRAP 3 min: Row 300m AMRAP Burpees over Erg

*Rest 2 min X 3 sets* B. AMRAP 3 min: Ski 300m AMRAP AB Calories

*Rest 2 min X 3 sets*

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GYMNASTICS

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A. Beat Swing +Hand Release 4x4

B. Jumping Kipping Pull Up 4x6

C. Banded Kipping Pull Up 3x5

D1. Tempo Ring Rows 3x8 D2. Hanging L-Sit 3x30s

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