Saturday 26.11.22

End-of-year awards voting and Christmas party details. Key Party no5 Year's Strong Tee

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Fitness:

In Pairs: 3 x 7 min AMRAP, 2 minutes rest in between

A. 15 DB Thrusters

15 Chest to Bar Pull Ups

B. 15 Hanging DB Reverse Lunges

15 Pull Ups

C. 15 Front Rack DB Front Squats

15 Gorilla Row (both arms = 1 rep)

Dumbbell: (22.5/15kg)

Performance: In Pairs: 3 x 7 min AMRAP, 2 minutes rest in between

A. 15 Thrusters

15 Bar Muscle Ups

B. 15 Overhead Squats

15 Chest to Bar Pull Ups

C. 15 Front Squats

15 Pull Ups

Barbell: (42.5/30kg) Comp Class: A. OTM x 12:

M1: 2 Weighted Pull Ups (build)

M2: 10-12 Kneeling Lateral Raise

M3: 30 sec of challening DB Zottman Curls

M4: Rest

B. OT2.5M x 4 sets (building)

Back Rack Walking Lunges (8m)

C. #tttTD164:

3 min AMRAP:

15 Front Squats

15 Pull Ups

- 2 minutes rest -

3 min AMRAP:

15 Overhead Squats

15 Chest to bar Pull Ups

- 2 minutes rest -

3 min AMRAP:

15 Thrusters

15 Bar Muscle Ups

Targets:

Intermediate: 120+ (2 rounds / 1.5 rounds / .5 rounds)

RX: 195+ (3 rounds / 2.5 rounds / 1 round)

Elite: 220+ (3 rounds / 3 rounds / 1.5 rounds)

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