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Saturday 15th of Feb

Warm Up:

5 minute AMRAP:

200m bike/row/ski

8 strict press barbell only

8 banded good mornings


Stretch lats/shoulders and hips/hamstrings

Prep barbell and handstand work for 4 minutes and establish scaling options for walk


Part A. Alternating on the minute for 10 minutes:

Min 1: 1 Power Clean + Push Jerk, 1 Power Clean + Split Jerk. Drop and reset in between. Work on technique and increase load based on feel. Perfect reps only!

Min 2: 25ft handstand walk or 20 seconds of handstand shoulder taps or 1 wall walk with a 10 second hold at nose and toes.


Part B. For Time: In Teams of 3!

(30 Min Cap)

60 Clean and Jerks 60/42.5kg

400m Team Run

10 Rope Climbs

400m Team Run

100 Bar Facing Burpees

400m Team Run

10 Rope Climbs

400 Team Run

60 Clean and Jerks

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