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Tuesday 14th August 2018 Conditioning – 15 Min AMRAP: 50 Calerie Row 50 Thrusters 60/40 50 Dumbbell Snatch 22.5/15 50 Pull Ups 50 Wall Balls Mobility – Squat Focus

Monday 13th August 2018 Strength – Snatch 1-1-1-1-1-1-1 Conditioning – 10-1 reps for time: Box Jumps Toes to Bar 500m Run – Buy Out

Friday 10th August 2018 Strength – Overhead Squat 3-3-3-3 Conditioning – 12 Min AMRAP 15 Wall Balls 5 Burpee box Jumps 20 Double Unders

Thursday 9th August 2018 Strength – Gymnastics midline Rest – about 1 minute Conditioning – In 12 minutes: 1 minute of double-unders 1 minute of Cleans 2 minutes of double-unders 2 minutes of Clean & Jerk 3 minutes of double-unders 3 minutes of Burpee over Bar

Wednesday 8th August 2018 Strength – Shoulder Press 3-3-3-3-3 Conditioning – 7 Min AMRAP: 3 Strict Pull Ups 6 Squat Cleans @ 50% of 1RM 9 HSPU Then immediately into a 400 m Sprint for time

Tuesday 7th August 2018 Strength – Pause Front Squats 2-2-2-2-2 Note: 3 second pause at the bottom of an active Front Squat. Conditioning – 9 Min AMRAP 30 Double Unders 10 Box Jumps 5 Burpee Double Push ups

Monday 6th August 2018 Strength – 5 x 3 count pull ups Conditioning – For Time: 500m Run 400m Run 200m Run 100m Sprint 100m Sprint Between rounds complete: 12 Dumbbell Snatch (6L/6R) 9 Wall Balls 6 Burpees

Friday 3rd August 2018   Strength – 5 x Clean Complex Hang Clean – Full Clean – Front Squat – Push Jerk   Conditioning – reps for time: 21-15-9 Deadlifts 110/80 Burpee over bar