Friday 8 January 2021

1. Strength

In 12:00, establish a heavy..

Hang Power Snatch + Hang Squat Snatch

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2. Fitness

In Teams of 2: (20:00 Cap)

10 RFT: (working round for round - 5 rounds each)

4 Burpee Box Jump Overs (24"/20")

8 Double DB Box Step Overs (22.5/15kg - 24"/20")

12 Overhead Squats (50/35kg)

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3. Optional Finisher (in remaining class time)

Pull-up Practice

3 x 10 Kipping/Butterfly Pull-ups (Sc = Strict Band Pull-ups)

3 x 8 Kipping Butterfly Chest To Bar Pull-ups (Sc = Jump C2B)

3 x 6 Bar Muscle Ups (Sc = Jump BMU)