Weightlifting
A) Snatch
B) Deadlift
EMOM x 10
3 @ 75%
or
Conditioning
Rotating EMOM x 40 minutes
1. 20/16 Calories
2. 12 Alt DB Hang Clean and Jerks
3. 20 Box Jumpovers (24/20”)
4. Rest
...
A)
For time:
21-18-15-12
Power Clean (in sets of 3 or more @ 62.5/45kg)
Burpee Box Jumpovers (24/20”)
B)
3 rft:
21 OHS (45/30kg)
15 CTB Pull-Ups
90 Double Unders
Wishing the fondest of farewells to Crystal, Millennium club member and all round amazing human, who heads back...
Weightlifting
A) Snatch
B) Deadlift
E2½M x 5
1 @ 70%
1 @ 80%
1 @ 85%
or
Conditioning
A)
5km Row (25 minute time cap)
- rest 4 minutes from the end of the Row, then:
AMRAP until 35:00
12 KB Goblet Stepups
18 KB SDHP
24 V-Ups
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A)
Strict CTB Pull-Ups
E1½M x 5
4 reps
E2½M x 3
2 reps
B)
3 rft:
21 Hang Power Cleans (62.5/45kg)
18 HSPU
15 Lateral Burpees
12 Front Rack Lunges
- 15 minute time cap
...
