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Friday: 28 July 2017

Warm Up

10 Calories bike

10 Dead bugs

20 Double Unders 2 Rounds Barbell Cycling Warm up

5 Hang Power Snatch

5 Hang Squat Snatch

5 OHS

Rest 2:00

5 Hang Power Cleans

5 Hang Squat Cleans

5 Shoulder to Over Head

x 2 Rounds (Start with bar then add weight each round)

Olympic Lifting -

TNG Squat Clean @ 80% 3.3.3.3 x 3 - Rest 20 second between reps and 2:00 between sets

TNG Power Snatch @ 75% .3.3.3.3 x 3 - Rest 20 second between reps and 2:00 between sets

Strength -

- Dual Kettlebell Shoulder Press 3 x 12 - Moderately heavy (heavier then last week)

Gymnastics -

200 M Run

10 GHD sit ups

10 Back Extensions

Rest 1:00

x 3

Conditioning

8 Min AMRAP

10 Dumbbell Snatch 50/35

30 Double Unders

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