20 Jan Thursday, 21/01/16
A)
Power Clean
10-8-6-4-2-2-2
B)
Front Squats
4-4-4-4
– no racks
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Jim King
Posted at 08:22h, 21 JanuaryJim King
Posted at 19:22h, 21 JanuaryKarsten
Posted at 19:32h, 21 JanuaryA) 20mins to find:
1RM Box Jump height,
1RM Broad Jump distance,
Max HS hold against wall
B) 5 RFT:
5x Handstand Pushups
10x DB Power Clean, 2 x 20kg
15x Burpees
20x Kettlebell Swings, 24kg
25x Wallballs, 9kg
3 Minutes Rest between rounds. 25 min time cap.
A) 107cm ( 42 ” ), 239cm, 60s
B) 3 rounds + 2 reps RX
Karsten
Posted at 19:33h, 21 January@ CF Base – Canberra.