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  • Sergiy Gabbe

Wednesday 8 July 2020

1. Power

Power Cleans

In 10:00, build to a 2RM (drop and reset, :15 sec cap)

then;

In 5:00, 3 attempts at a 1RM

2. Fitness

4RFT: (18:00 cap)

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

10 Single Arm DB Hang Clean & Jerk (22.5/15kg DB - 5L/5R)

5 Ring Dips

1:00 rest after each round


Rx+ = Ring Muscle Up + 5 Ring Dips (complete entire Ring Muscle Up, then 5 Ring Dips)

Competition Extras (after/outside class)


1. Front Squat

12:00 to build to a heavy single


2. Echo Bike Conditioning

4 x 30/20 Cal Sprints

2:00 rest between sets

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