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Friday: 20 October 2017

Warm Up

10 Cals Bike

5 Push Ups

5 Each Arm - 1 Arm KB Swings

5 Each Arm Waiter Squats

x 2

Barbell Cycling Warm up

5 Hang Power Cleans + Front Squats

5 Hang Cleans

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

Olympic Lifting -

Every 90 Seconds x 12

6 TNG Power Cleans @ 155/105

Strength -

25ft Overhead Walking Lunges x 3 AHAP

Gymnastics -

20 Pike Ups

10 Barbell Roll Outs

20 Hollow Rocks

1:00 DBall Hold 150/100

x 3

Conditioning

30 Power Snatches @ 115/75

30 Power Cleans @ 135/95

20 Power Snatches @ 135/95

20 Power Cleans @ 155/105

10 Power Snatches @ 155/105

10 Power Cleans @ 185/125

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