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20 October

Warm Up

Partner Fun

1 minute-Wall Balls – partner holds plank while your toss the wall ball

-then switch

1 minute-push up with feet on top of wall ball – partner does HS hold while you push

-then switch

1 minute-med ball toss 10 meters

1 minute-Air squat to butt touching med ball-partner does push ups

then switch and feel ready for the work out

 

A) Clean and Jerk (14 mins)

60% x 3+1, 65% x 2+1

70% x 2+1, 75% x2+1

80% x 2+1, 85% 1 x 3

 

B) Front Squat

80% Every 90 seconds 5x5

(coaches set clock for 5 rounds and 1:30 on the timer)

 

C) “Donny”

21-15-9-9-15-21

Deadlift (225/155)

Burpees

 

Cool Down

Foam Roll out focus on lumbar



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