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WOD Sep 3

Press 3 x 5
Then 5 Rounds For Time:
20 Burpees
Run 200m or Row 250m

WOD Sep 2

Snatch 5 x 5
Then finish with a 12 min AMRAP of:
10 KBS 1.5/1pood
50m Sprint 
or head to Petone for another 5k Run, details here.

WOD Sep 1

Front Squat 1 x 5  Heavy Singles!
Then
Deadlift 1 set of 21
Finish with 10-1 Power Clean 60/43kg
Run 200m or Row 250m between rounds

WOD Aug 31

Push Press 3 x 5 (3 reps for 5 sets)
On the minute Barbell or Dumbell Complex
Barbell 43/30kg
Hang Power Clean – Front Squat – Press – Back Squat – Push Press (behind neck) 
Dumbell 20/16kg (total load)
Hang Power Clean – Front Squat – Jerk
add one more complex each minute until you can’t complete the prescribed reps in [...]

WOD Aug 30

Today is the start of another strength cycle, time to lift heavy sh*t again.
Deadlift 5 x 5
Then Tabata
Push Ups, and
Squats
4 intervals of each

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