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Wednesday 14/12/16

Wednesday 14/12/16

A. WARM-UP x4

-x5 inchworm

-x5 downward dog to cobra

-x5 PVC strict press

-x5 PVC front squat

-x5 PVC sots press in clean

 

B. E3M FOR 18MINS

Clean & Jerk (BOTC)

x3 @70%

x2 @80%

x2 @85%

x1 @90%

x1 @95%

x1 @95+%

 

C. Descending Time Ladder to complete: 

(90secs , 80 secs, 70 secs, 60 secs, 50 secs, 40 secs, 30 secs, 20 secs, 10 secs)

 

8 weighted push ups (RX: 20kg/10kg , Sc: 10kg/5kg)

 

 

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