WOD

22 OCTOBER 2019

2 POWER SNATCH + 1 OH SQUAT 55% -70% – 80% 3X1 – 3X2 – 3repsX3sets FRONT SQUAT 2 repsx4sets (at 90%) SHOULDER PRESS 8 repsX4sets(inc. weight) SKULL CRUSHER 15repsX4sets (inc. weight)

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21 OCTOBER 2019

SQUAT CLEAN 60% – 70% -80% -90 % 3X1 -3X1 – 2X1- 1repsX4sets PAUSE BACK SQUAT (go down & hold 3sec ) 55% – 65% -75% 3×2 -3×2 – 3repsx4sets Strict pullups 10repsx4sets HYPER EXTENSION 15repsX4sets

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19 OCTOBER 2019

MUSCLE CLEAN 35% – 45% -55% 3×1 -3×2 – 3repsx3sets SPLIT JERK 8repsx3sets (same. weight) (first buildup your weight and then do 8×3) SUMO SQUAT 7repsx7sets (inc.weight) MOBILITY OR WORK ON YOUR TECHNIQUE

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18 OCTOBER 2019

1 SNSTCH PULL + 1 SQUAT SNATCH+ 1 OH SQUAT 55% – 70% -85% 3×1 -3×2 – 3repsx3sets TEMPO FRONT SQUAT (3sec for go down 3sec hold) 3 repsx4sets ( at 70 %) (first buildup your weight and then do 3*4) WORK ON YOUR TECHNIQUE

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16 OCTOBER 2019

2 POWER CLEAN + 2 FRONT SQUATS 45% – 55% -65% 4×1 -4×2 – 4repsx3sets SNATCH LIFT OFF (hold 2sec) 70% – 85% -100% -115% 4X1 -4×1 – 4X2 – 4repsX3sets CORE ATTACK 4 ROUNDS OF 25 CRUNCHES 25 (each) FLUTTERKICK 1 min SIDE PLANK 25 SUPERMAN

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15 OCTOBER 2019

SQUAT SNATCH 55% – 70% -85% 3×1 -3×2 – 2×4 CLEAN PULL (% as per clean pr) 70% – 85% -100% -115% 3×1 -3×1 – 3×2 – 3repsx3sets 100 situps 100 squat 4 ROUNDS OF 15 DIAMOND PUSHUPS 15 FLAT DUMBELL PRESS 15 SKULL CRUSHER 15 PULL OVER

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14 OCTOBER 2019

CLEAN ( 1 power,1 squats,1 squat & jerk) 55% – 65% -75% 3×1 – 3×2 – 3repsx3sets BACK SQUAT 3repsx5sets (at 85%) (first buildup your weight and then do 3×5) 4 ROUNDS OF 15 (each) ONE ARM ROWING 15 BARBELL ROW 15 BARBELL CURL 15(each) CONCENTRATION

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12 OCTOBER 2019 WOD

MUSCLE CLEAN 35% – 45% -55% 3×1 -3×2 – 3repsx3sets LUNGES 10repsx3sets (same weight) (first buildup your weight and then do 10X3) DEADLIFT 5repsx5sets (same weight) (first buildup your weight and then do 5×5)

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11 OCTOBER 2019 WOD

HANG CLEAN (1 power,2 squats) 55% – 65% -75% 3×1 -3×2 – 3repsx4sets BACK SQUAT 3repsx5 sets (at 85%) (first buildup your weight and then do 3×5) 4 ROUNDS OF 15 (each) ONE ARM ROWING 25 FREE SQUAT 15 DIAMOND PUSH UPS

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8 OCTOBER 2019 WOD

POWER CLEAN 45% – 55% -65% 3×1 – 3×2 – 3repsx3sets SNATCH HIGH PULL 50% -60% – 70% 3×1 – 3×2 – 3repsx4sets 15×3 BENCH PRESS 10×3 PUSHUPS 10×3 BUTTERFLY

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