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30:30 - 18/7/23

“30:30”


Group Warm Up: Coaches Pick


WOD Pulse Raiser:

20 Secs - Fast Jumping Jacks > Timer starts after 20 secs work


Cardio Work: 30 on / 30 off x 6

Box Jumps / Steps - 20/16”

Score = Worst Set


Strength Work: Every 30 secs x 12

1 Clean High Pull

1 Hang Power Clean

1 Power Clean

Score = Weight Used


Cardio Work: 30 on / 30 off x 6

Ski Cals – D5

Score = Worst Set (Reset Machine Every Time)


Strength Work: Every 30 secs x 12

1 Shoulder Press

1 Push Press

1 Push Jerk

Score = Weight Used


Cardio Work: 30 on / 30 off x 6

Bike Cals – D10

Score = Worst Set (Reset Machine Every Time)


Accessory Work: 3 rounds

30 Alt Bicep Curls

10 Tricep Extensions

Max Tricep Banded Push Downs


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