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Core
12 min EMOM
Min 1: 30-45 sec plank
Min 2: 30-45 sec side plank R
Min 3: 30-45 sec side plank L
Min 4: 10 hollow rocks
Metcon
18 min amrap
In teams of 2-3
200m run together
8 synchro burpees
10 synchro alt pistols
Metcon In teams of two For time 80 DB deadlifts 80 box jump overs 60 DB burpees 60 box jump overs 40 devil presses 40 box jump overs 200m...
Weightlifting 1 power clean + 1 push jerk + 1 split jerk Build to max 5 sets 1 rep at 70-80% 1 power clean + 1 split jerk (3 sec pause in...
Strength Deadlifts Find 5 rep heavy 3 sets 2 reps at 100% Metcon 5 rounds for time 10 deadlifts 100/70 kg 15 box jumps 2 wall walls /10m HSW
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