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COMPETITION - Fr 29.10.21

For athletes who need more than normal programming.

if you do not have the opportunity to train 2 sessions per day, you can also put together your own session.



Every 90 seconds, for as long as possible...

Clean & Jerk x 1 rep

– Start at 45/30kg under your under your PR and add 5kg every 90 seconds.

Stop once you miss the same weight twice.


Every minute, on the minute, for 6 minutes:

3 Ground to Overhead (80/50kg)

6 Chest-to-Bar Pull-Ups


For max meters:

8 Minutes of Row

Rest exactly 2 minutes, and when the running clock hits 10:00, perform D.


Complete as many rounds and reps as possible in 3 minutes of:

10 Overhead Squats (60/40kg – from floor)

10 Burpees Over Bar

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