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08
03
2018

Friday 9/3/18 : FREE Boot Camp trial at Tuggeranong

By Scotty 0

Hit us up for a FREE trial at our Hustle 45 (Boot Camp) class Tues/Thurs at Tuggeranong Town Park

OPEN 18.3 (arvo) or practice for Open attempt Sat

Warm up
3 mins row/run/ride
30 sec static wall squat
5 box jumps
10 dish / arch bar

Strength : 5 mins EMOM
8 Back Squat @ 55%

Lifting : on the 2 min for 5 sets
1 hang squat clean + 1 squat clean + 1 Jerk @ 75-80%

Cond
AMRAP 14
15 power snatch 35/25kg
12/10 cals assult
9 pull ups

Mobility

author: Scotty

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