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Tuesday 19th October




EMOM x 10 minutes


  • A- Ring support hold: 25 seconds

  • B- Bottom support hold: 20 seconds

EMOM x 10 minutes

  • A- Ring row sit back/ Ring pull up: 6 reps

  • B- Ring dip/ Box dip: 10-15 reps


For time

  • 10 Alt DB snatch 22.5/15kg

  • 10 Burpee box jump over 24”

  • 15 Alt DB snatch

  • 10 Burpee box jump over

  • 20 Alt DB snatch

  • 10 Burpee box jump over

  • 30 Alt DB snatch

  • 10 Burpee box jump over

* CAP 12 minutes





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