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Saturday, 7 June 2014

8am WOD Buy-in 800m run Then, 4 Rounds of: 21 Pull-ups 15 Thrusters (40/30) 9 Burpees Buy-out 800m run 9am LIFTING Snatch Practice

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Friday, 6 June 2014

WOD: Shoulder Press 5, 5, 5 Push Press 3, 3, 3 Push Jerk 1, 1, 1 FINISHER: Death by 10m sprint / burpee

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Thursday, 5 June 2014

STRENGTH: Deadlifts 3×3 OHS 3×3 WOD: 21-15-9 Deadlift (40/30) Overhead Squats (40/30) 200m Run

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Wednesday, 4 June 2014

SKILL: Pistol Squats Skin the cat WOD: AMRAP 15 10 Toe to Bar 15 Box Jump (24, 20″) 20 Pistol Squats – alternating legs FINISHER: 3 x max rep strict pull-ups, rest 3 mins between sets

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Tuesday, 3 June 2014

STRENGTH: Power Cleans 3 x 5 WOD: 10-9-8-7-6-5-4-3-2-1 Power Cleans (135, 95#) Ring dips FINISHER: Tabata hollow rock

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Monday, 2 June 2014

Strength: Front Squat 5×5 WOD: 3 rounds of: 400m Run 21 Burpees 10 Thrusters (40/30)

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Saturday – 31 May 2014

Tech: HSPU progressions WOD – ‘Blake’: 4 Rounds for time: 100’ OH walking lunge (20/15) 30 Box Jumps 20 Wall Balls 10 Handstand pushups

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Friday – 30 May 2014

WOD: 2 km row, 21 pullups, 42 air squats 1 km row, 15 pullups, 30 air squats 500m row, 9 pullups, 18 air squats Finisher: Work on skill or weakness

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Thursday – 29 May 2014

Strength: 5 sets of 1 power clean then 1 squat clean & Split Jerk. Work up to a heavy weight. WOD: 5 rounds of: 12 deadlift (60/40) 9 hang cleans (60/40) 6 burpee over bar

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Wednesday – 28 May 2014

Tech: Rope climb & Ring Dip Tech WOD – 5 rounds: 1 Rope climb 5 Ring Dips 10 Knees to elbow 15 Wall balls

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