09/01-15

warm up: rope skip, TGU x1 e.s @16-28kg, shouldering + carry @45kg sandbag, farmers walk @2*32-40kg, DL @100kg x6

4min/1min
LCPP @24kg x10,14,10,14
Sn @24kg x16,20,16,20
Jk @24kg x16,20,16,20

EMM *12: SQ @80kg x1

Glute bridge @60kg x25

Hollow, bridge

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15/12-14

Warm up: rope skip, get up, DL

LCPP @20kg x6min @10rpm, 2min rest
Snatch @20kg x6min @20rpm, 2min rest
Jerk @20kg x6min @20rpm

SQ @60kg x25

swing @32kg 1min e.s

finisher: Hindu push ups, suspended rows, hollow, handstand, bridge