Author: The Black Book

Team workout,
In 40 minutes as many rounds as possible:
Row 1k
50 Burpees
50 Box jumps 50
Run 800m

Deadlift
4 x 3 reps @ 85%

“Karen”
150 Wallballs 20/14 for time

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Snatch balance
2-2-2-2-2

7 Sets of,
Snatch pull + Power Snatch + Snatch

Weighted pull-up
4*5

For time:
2000m Row

15 minute AMRAP of,
6 Push press 60/42,5
9 Burpee over bar
12 Toes to bar

Back Squat
Find 5 RM

4 Rounds for time:
60 Double-under
20 Deadlift 60/40

3 Rounds:
45s work 15s rest
Wallball 20/14
SDHP 35/25
Box jump 50
Push press 35/25
Row calories

Deadlift
4 x 5 reps @ 80%

“G.I. Joe”
50 Burpee pull-ups

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15 minutes on the minute,

First 5 minutes
3 Clean & Jerk
next 5 minutes
2 Clean & Jerk
last 5 minutes
1 Clean & Jerk

3*8 Kettlebell Swing

“Helen”
3 Rounds for time:
400m Run
21 KB swing 24/16
12 Pull-up

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