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21
08
2017

Tues 22/8/17 – Capital Challenge vendor spots

By Scotty 0

Yes we do still have a few vendor spots available for the 2017 Capital Challenge here at SFS in Canberra

Warm up
EMOM 4min
1. 20-30sec Top of Dip Hold in tuck
3. 5 Cuban Press @5-10kg
1min Changeover
EMOM 4min
1. 6 KB Hang Snatch each arm @ moderate
2. 12 Power strokes on the Rower

Lifting
Back Squat
3 @ 90%
5 @ 80%
7 @ 75%
9 @ 70%

Conditioning
4 rounds
20/15 cal assault bike (15/12 rower)
10 ohs (pick a weight you can do in 2 sets around 80%)

author: Scotty

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