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Stonewall - 14/9/23

"Stonewall"


Group Warm Up: Coach Led

Mobility Work

Power Clean Practice

Front Squat Practice

Squat Clean Practice


WOD:


RXD Option: Must be completed as prescribed.

“Stonewall” - AMRAP in 12 mins

6 Squat Cleans (60/42.5)

28 Du’s

6 Shoulder to Overhead (60/42.5)

9 Burpees


Rest 3 mins


Intervals: Run / Row / Ski


400m / 1 min walking rest x 1

200m / 1 min walking rest x 2

100m / 1 min walking rest x 3

**Walking round the rig**


SCALED Option: Scale to suit.

“Stonewall” - AMRAP in 12 mins

6 Squat Cleans / Power Clean & Front Squat (42.5/30)

56 Single Skips

6 Shoulder to Overhead (42.5/30)

9 Burpees / HR Press Ups


Rest 3 mins


Intervals: Run / Row / Ski


400m / 1 min walking rest x 1

200m / 1 min walking rest x 2

100m / 1 min walking rest x 3

**Walking round the rig**

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