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17 November

Warm Up (8 mins)

Shoulder pass through

10 Scapula Pull Ups

10 Box step ups 24/20

5 Press, 5 Push Press, 5 Split Jerk

Clean Progression HPC, HC(K), HSC,

10 Front Squats with bar (45/35)

 

A) Clean and Jerk (15 mins)

Est 1rm Max

 

B) Front Squat (8 mins)

75% 4 x 5

 

C) “Christine”

3 Rounds

500m Row

12 Bodyweight deadlifts

21 boxjumps 24/20

 

Cool Down

Foam Roll out focus on lumbar



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