Monday 02.12.24

2024 End of Year awards voting and upcoming events. Fitness

A. In 17 minutes: Front Squat 4s x 3r x 85%

B. 4 Rounds for time:

150m Run

15/10 Push Ups

5 Deadlifts (100/70kg)

*15 min cap

*Each movement should take a minute or less.

Performance:

A. In 17 minutes: Squat Snatch 3r x 75%, 4s x 2r x 80%

B. 4 Rounds for time:

150m Run

10 Strict Handstand Push Ups

3 Snatches (82.5/60kg)

*15 min cap

*Each movement should take around a minute

*Use the banded wall to ensure the HSPU don't take more than 2 sets

*Ensure Snatches can be done every 15 sec

Sweat: 4 Total Sets:

3 Rounds for Time:

250/200m Ski

10 Bar Facing Burpees

- rest 3 min between sets-

*12 rounds completed in total

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