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19th OCT 2015: Great Monday session

22 Oct

  

Super Monday session with Allan, Lasse & Philip.

Lifting

  • 3×3 snatch @ 52 kg
  • 3×2 Snatch Push Press @ 55 kg
  • 3×3 Snatch Pull @ 60 kg

Then

EMOMx10:

  • 1 C&J @ 55-60 kg

Then

  • A. 4×10 Back Squats @ 60 kg
  • B. 3×30 GHD hip extensions

Gymnastics

  • Strict C2B chin-ups: 20 reps in total

WOD

For Time:

  • 20 Thrusters @ 40 kg
  • 20 Sumo Deadlift High Pulls @ 40 kg
  • 20 Jerks @ 40 kg
  • 20 OHS @ 40 kg
  • 20 Front Squats @ 40 kg

(*) Every Minute, on the minute complete 5 Burpees, starting at the 60 second mark.

Result: 10:38 min

Midline/Rowing

5 rounds NOT for time:

  • 12 Second L-sit
  • 20 Calorie Row

BB

Day # 1 (2nd week)

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