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BASE

Weighted Pull-up

5x2

Build to a heavy double

*Those with no SPUs, use same band for all sets, should be challenging but doable


EMOM 10

1: Max Strict Chin-ups

Sc: Max Unbroken Ring Row (Feet on box)

2: Rest

*Be strict about standards here, chin over bar or rings touch chest, aim for 8-10 reps


10-20-30

Dual KB Hang Clean & Jerk (24/16)

A.E.S 20 KB FR Reverse Lunge

15min Cap


GAIN

Weighted Pull-up

5x2

Build to a heavy double

*Those with no SPUs, use same band for all sets, should be challenging but doable


EMOM 10

1: Max Strict Chin-ups

Sc: Max Unbroken Ring Row (Feet on box)

2: Rest

*Be strict about standards here, chin over bar or rings touch chest, aim for 8-10 reps


Bentover Row

4x8 @ Moderate

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13/04/24 - Sat

BASE "Partner IWT Every 6min x3 10 Power Snatch (70/50) 400m Run *Partner B goes at 3min - Rest 5min - Every 6min x3 10 OHS 100 DUs *Partner B goes at 3min"

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