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Monday:

Bank Holiday! 🎉😎

Hannah will be supervising open gym 9-12am and programming will be available on the board for you to do with her or in your own time 🏋🏽

Tuesday:

10 AMRAP
21-15-9-ME Calorie Row
Calories Row
Box Jumps 24/20″
Burpees

Rest 6 minutes

10 AMRAP
40-30-20-10-ME Wallballs
Wallballs 9/6kg
Sit Ups
20-20-20-20
*4 X Bear Crawl lengths every time you drop or stop on the wall balls

Rest 6 minutes

10 AMRAP
15 Russian KB Swings @32/24kg
15 Press Ups
15 Air Squats

Wednesday:

20 Minutes to work up to a heavy for the day: 1 Snatch + 2 Hang Snatch.

10 mins, every 30 Seconds @70% ⬆ 1 Snatch + 1 Hang Snatch

Back Squat 6 X 2 @85/90%
Rest 2 minutes

Thursday:

Spilt Jerk
4 X 8 @70%
Rest 2 minutes

Strict Press
4 X 8 @70%
Rest 2 minutes

12 AMRAP
14/10 Press Ups
10 Weighted Pistols 16/8
6 Strict Pull-up
10m Handstand Walk / 2 Wall Walks

Friday:

20 Minutes to work up to a heavy for the day Clean & Push Jerk

14 EMOM
1- 5 Clean & Push Jerk @50%⬆️
2- 12 Burpees

After Class Extra:
Step Out Goblet Lunge 4 X 20 @32/24kg
Rest 2 minutes

Saturday:

In Pairs

To Start 2K Row

10 Rounds
10 Power Clean @60/40kg
12 STOH @60/40kg
14 Front Squats @60/40kg

To Finish 2K Row

Gymnastics:

Back Lever

Sunday:

Hero workout ‘Lee’

5 Rounds:
400 meter run
1 Deadlift @155/110kg
3 Squat cleans @85/55kg
5 Push jerks @85/55kg
3 Muscle-Ups
1 Rope climb

Dick Alson Lee Jr., 31, of Orange Park, Florida, assigned to the 95th Military Police Battalion, 18th Military Police Brigade, 21st Theater Sustainment Command, based in Sembach, Germany, died on April 26, 2012 from injuries sustained when his vehicle encountered an improvised explosive device in Ghazni province, Afghanistan. He is survived by his wife Katherine, sons Joshua and David, mother Brenda and her husband Larry Carroll, father Dick Sr., sister Specialist Vanessa Compton, and brother Michael Carroll.