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| old school champion |
monday: junk yard dog+burg warm up+skill transfer exercises for sn + 3 pos snatch 3 reps at each position.
1. snatch 75%x2, 80%x1, 85%x1
2. cln and jerk: 70%x1, 75%x1, 80%x1x2,
3. fs: 80%x1, 85%x1, 90%x1, 95%x1
4. good mornings: 5 x 5
5. 100 ab mat sit ups
CROSSFITTERS
Warm Up: Run 400m, then junk yard dog.
Work Capacity: Complete 21-18-15-12-9-6-3 reps of the following....
Back squats (40kg/30kg)
Push press (40kg/30kg)
Pull ups
GHD sit ups
Endurance: 4x 400m sprints (Rest 2 minutes between sprints)
Core: 50x GHD sit ups, 30x WTD back extensions
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