Warm up
Row 5 mins
Mobility movements 5 mins
WOD
Power Cleans
2-2-2-2-2 reps
76/76/81/86/86/91kgs
Bench Press
5-5-5 reps
70/75/77.5kgs
Front Squat
5-5-5 reps
90/90/90kgs
Deadlift 1 x 5 x 121kgs
Cool down and stretch
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Current PB's (B/W 83kgs)
- "FRAN" - 5.14mins
- 24kg Kettlebell Snatches in 5 mins - 110 reps
- Back Squat 1RM - 155kgs
- Bench Press 1RM - 102.5kgs
- Deadlift 1RM - 152kgs
- Press 1RM - 71kgs
- Clean & Jerk 1RM - 100kgs
- Snatch 1RM - 75kgs
- Overhead Squat 1RM - 85kgs
- Front Squat 1RM 115kgs
- Max Pull Ups - 33 reps
- Weighted Pull Up 1RM - 40kg
- Consecutive Hand Stand Push Ups - 15 reps
- Consecutive Muscle Ups - 4
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