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Wednesday 28 September Test Day #3 Find 10rm and 3rm Strict press Test wod #3 - Helen 3 rounds 400m run 21 kb swings @ 24/20kg 12 pullups  Tuesday 27 September Test day #2 Find 10rm and 3rm back squat Test wod #2 10 min AMRAP 10 power cleans @ 42.5/30kg 10 stoh 6 bar over burpees   Monday 26 September Test Day #1 10RM and 3RM deadlift Test Wod #1 21-15-9 thrusters @42.5/30kg 400-200-100m run  Friday 23 September 24 front rack lunges @ 60/42.5 12 toes to bar 24 front squats 12 toes to bar 24 STOH 12 toes to bar 17 minute CAP  Thursday 22 September 1000m row or 800m run 50 kb swings @ 32/24kg 50 goblet squats 1000m row or 800m run 18 minute CAP  Wednesday 21 September 12-9-6-3 Snatch @ 65/45kg Strict HSPU 15 MINUTE CAP  Tuesday 20 September 8 minute AMRAP 4 bar over burpees 2 hang cleans @ 85/65kg 2 minutes rest 5 minute AMRAP clean and jerk with same bar  Monday 19 September 16 minute AMRAP 20 wallballs 20 box jumps 200m run  Friday 16 September 4 x 800m max effort run Rest as needed between rounds to ensure maximum speed.  |
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July 2018
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