Wednesday 9 December 2020

1. Core

For Time: (6:00 Cap)

150 Russian Twists

*L + R = 1 Rep

**Both hands must touch the ground to count as a rep

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2. Fitness

12:00 EMOM

6 Air Squats

6 Jump Squats

6 Lunges

6 Jump Lunges

*Scale reps (to 4‘s or 5’s) of 6’s are unachievable to maintain.

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3. Fitness

For Time: (6:00 Cap)

200m Run

15 Bar Dips

200m Run

15 Bar Dips

200m Run

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Optional Extra:

Build to a heavy combo:

1 Power Clean + 1 Hang Power Clean