Friday 28/4/17

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Friday 28/4/17

Level 1
Strength
1) Front Squat: 5 x 5 @50-60%, every 60s.
2) Power Clean: 5 x 3 @70%, every 90s.

WOD
In a 4min complete:
21 Deadlifts (45kg/30kg)
15 Burpees Box Jumps
Remaining time:
Max Thrusters (45kg/30kg)

Rest 3:00

For time:
21 Deadlifts (45kg/30kg)
21 Lateral Burpees
21 S20H (45kg/30kg)
Score = Reps/Time

Level 2
Strength
1) Front Squat: 5 x 5 @50-60%, every 60s.
2) Power Clean: 5 x 3 @70%, every 90s.

WOD
In a 4min complete:
21 Deadlifts (60kg/40kg)
15 Burpee Box Jumps
Remaining time:
Max Thrusters (60kg/40kg)

Rest 3:00

For time:
21 Deadlifts (60kg/40kg)
21 Lateral Burpees
21 S20H (60kg/40kg)
Score = Reps/Time

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