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Remember we have a comp prep seminar 12-2 

covering - Nutrition, mobility, skill work, lifting cycling 

this is open to anyone
8am 
20 min EMOM 
min 1 row 20/15 cals 
min 2 Ski 15/12 cals 
min 3 bike 15/12 cals 
min 4 Max HSPU 
9am 
Team WOD 
50 alt burpee box jump overs 30/24
75 alt double DB snatch 
50 TTB
10am 
Power clean + push jerk+ OHS 
6 x 1 
3 x hang clean + 2 split jerks 
heavy for the day 
clean jumps 
5 x 3 

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8am 5 x E4MOM 50 du 25 sit ups 10 DB man makers 9am Partner WOD 30 - 24 - 18Muscle ups 100ft HS walk or 60 cals 10:00 amSnatch high pull + Power snatch 5 x 1 3 position Snatch (high,hang,floor)5 x 1 OH Squats 3 x 3
Classes on as normal today and Saturday

But closed on Monday for Bank Holiday

Ship 9 rounds 7 squat cleans 8 burpee box jumps Extras Endurance 45 min row 25-30 s/m Gymnastics 16 min AMRAP 4 bar muscle ups 8 HSPU 16 alt DB snatch 22.5/15