Sunday 4th November – WOD & Barbell

3rd November 2018

WOD

Complete HERO “Rankel”

A 20 Min AMRAP of:
6 Deadlifts @ 100 / 70kg
7 Burpee Pull Ups
10 KB Swings @ 32 / 24kg
200m Run

Barbell

Est a MAX load in 20 mins of:

3 Power Cleans
3 Thrusters
3 Front Squats
3 Jerks

Snatch Complex
Est a MAX load in 20 Mins of:

1 Power Snatch
2 Hang Squat Snatch
3 Overhead Squats
1 OH Lunge Walk @ wall to rig

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