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Warm Up: Coaches Warm Up Skill/ Strength: 3x 20 x DB Front rack Lunges @ 22.5/15 2min rest Work Capacity: 5RFT 10 x Alt DB snatches @ 22.5/15 10 x burpees box jump overs  @ 24/20  ...

Warm Up: Coaches Warm Up Skill/Strength: HSPU skill work then: 8 min EMOM of 5 - 8  HSPU at chosen scale Work Capacity: Open 12.2 18min AMRAP 15 x Box Jumps @24/20 12 x Push Press...

Warm Up: Coaches Warm Up Weakness Wednesday 20 min EMOM Min 1 - Barbell Work - 4 - 8 reps Min 2 - Gymnastics Skill - 1 - 10 reps OR 25 sec Holds Finishers-...

Warm Up: Coaches Warm Up Skill/Strength: 12 min EMOM 3 x FS - start at 40% and keep adding weight each rd Work Capacity: Partner Tuesday FT 40 - 30 - 20 - 10 Cal Row Burpees Over...

Warm Up: Coaches Warm Up   Skill/ Strength : OHS - 4 x 10 reps - manageable weight you can move for all the sets 90sec rest between sets   Work Capacity: Power Snatch -...

Partner Saturday Warm Up: Coaches Warm Up Skill/Strength: 12 mins Partner Total 5rep TnG Power Clean 3 min rest Work Capacity: Partner Workout 11 min AMRAP 11 x Power Cleans @ 60/42.5 11 x Bar over burpees 19...

Warm Up: Coaches Warm Up   Part 1 - Open 11.1 10min AMRAP 30 x D.U 15 x Power Snatches @ 35/25   5MIN REST   Part 2 - 3 x 3 min on 1 min off Row @ 2km pace Shuttles/bike...

Warm Up: Coaches Warm Up + 5 min D.U practice Skill/Strength: DB Snatches - efficiency 3 x 26 Alt DB Snatches at increasing weight over the sets. rest 90sec between sets Work Capacity : 3min...

Warm Up: Coaches Warm Up WEAKNESS WEDNESDAY 20min EMOM 1 - Barbell - 3 - 5 reps 2 - Gymnastics - 1 - 10 reps OR 20 sec holds Each week we will be having...

Team Tuesday Warm Up: Coaches Warm Up Skill/ Strength: 10min EMOM 0 - 5 min - 3 x cleans @ 65% 5 - 10 min - 3 x cleans @ 70% Work Capacity You Go I...