*Tomorrow for ANZAC Day will be an 8 am class then 9 am Open Gym for 1 hour. Fitness:
A. Tempo Front Squat @ 21X1: 15 minutes to build to a heavy triple.
B. 20 min AMRAP:
15 Push Ups
15 Kettlebell Swings (24/16kg)
15 Pull Ups
15 Deadlifts (83/57.5kg)
Performance:
A. See Fitness
B. 20 min AMRAP
15 Unbroken Push Ups
15 Unbroken Power Snatch (35/25kg)
15 Unbroken Pull Ups
15 Unbroken Deadlifts (83/57.5kg)
*7-round cap.
Sweat:
0 min:
A. Power Development:
Every 2 min for 5 sets:
10/7 Cal Echo Bike
15 min:
For time:
100/70 Cal Echo Bike
100/70 Cal Row
50/35 Cal Echo Bike
50/35 Cal Row
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