Monday, August 27, 2018

Barbell Cycling

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Every minute on the minute for 6 minutes, perform the following:

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7 High hang power snatch

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**Load: Men: 115 Women: 85**

**The goal is to do each set within 10-14 seconds**

**If your set is taking more than 30 seconds per minute, scale down your barbell weight**

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5 minute Break

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Then,

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Complete the following within a 8 minute time cap:

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18 Chest to Bar Pull ups

18 Overhead Squats

15 Chest to bar pull ups

15 Overhead squats

12 Chest to bar pull ups

12 Overhead Squats

9 Chest to bar pull ups

9 Overhead Squats

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**Barbell: Men 115 Women: 85**

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1 minute Break

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Complete the following within a 8 minute time cap:

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Run 800 meters,

With the remaining time complete as many repetitions as possible of:

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Kettlebell swings

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**Men: 70 Women:55**

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**Aim to finish 800 m run within 3:00 - 3;30**

**Look to rack up as many reps on the kettlebell as possible. aim to hit at least 10 unbroken reps with very little rest in between, a good pace can get you at least 60 reps**