Hang clean
1-1-1-1-1-1-1

-From the top of the knee.

Post all loads for working sets to comments.

A REMINDER THAT WE HAVE OUR SPECIALTY OLYMPIC LIFTING SESSION TONIGHT AT 5.30PM. HOPE TO SEE A GREAT TURNOUT 🙂
HAPPY BIRTHDAY COREY.G!!

3 Rounds for time of:
Bike 1km
25 Deadlifts, 100kg (70kg)

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A) Front squat
3-3-3

B) Push press
3-3-3

Thruster
3-3-3

All taken from the racks with no superset.

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WANNA KNOW HOW YOU SHOULD BE MOVING?? WATCH A CHILD. EVEN DURING PLAY, THERE’S A NICE NEUTRAL SPINE, DELOADED KNEES AND POSTERIOR CHAIN ENGAGEMENT. (MY MONEY IS STILL ON THE DOG, THOUGH) 😉

As many rounds as possible in 20mins of:
5 Chest to bar pull-ups
10 Wallball shots, 10kg (6kg)
15 Kettlebell swings, 24kg (16kg)

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HAPPY BIRTHDAY TO CASS FOR TOMORROW!!

Individually or in pairs complete the following,

“Linda” aka “The 3 bars of death”

10-9-8-7-6-5-4-3-2-1 reps for time of:
1½-body-weight deadlift
Body-weight bench press
¾-body-weight clean

Set up three bars and storm through for time.

(Andrey Ganin 12.09, Katrin Davidsdottir 12.50)

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5rds each for time of:
250m Sprint
150m Farmers carry, 2x32kg (2x24kg)
50m Sled push, 60kg (40kg)

Rest as needed between efforts.

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“Regionals Event 6”

For time:
4 Rope climbs
16 Thrusters
3 Rope climbs
12 Thrusters
2 Rope climbs
8 Thrusters

Men: 15-ft. rope, 70kg
Women: 15-ft. rope, 47.5kg

(Matt Fraser 3.17, Tia-Clair Toomey 3.56)

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