Super Helen
4 rounds 400m run 3 rope climbs 12 heavy DB snatch 70 / 50
4/18/24 A. Bench Press 8 – 8 across 4 – 4 – 4 across 2 – 2- 2- 2 across B. partner amrap 12 – rotate full rounds 8 DB deadlift 6 db hang clean 4 Db shoulder to overhead 50 / 35 DBs
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4/16/24 A Power clean EMOM 5 min EMOM – 5 reps across rest 2 min 5 min EMOM – 3 reps across rest 2 min 5 min EMOM – 2 reps across B. AMRAP 10 10 Medball clean 20 / 14 15 medball situp
4 / 11 / 24 A. back squat 10 – 8 – 6 – 4 – 2 – 2 -4 – 6 – 8 – 10 Increase across loads then decrease when reps increse again and try keep same loads for way down as way up. B. partner amrap 12 both do 30 double unders
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4/10/24 7 x 2 min rounds rest 1 min 250m row max calorie row rds 1 – 3 – 5 Max calorie bike or ski 2 – 4 – 6 round 7 max burpees Score total reps for all 7 rounds added together.
4/9/24 A. Press 4 x 2 building B. 5 sets 2 push press + 1 split jerk C. partner amrap 12 rotate full rounds 8 box jump 24/20 1 set of HSPU , max reps 8 . Scale HSPU with push press 95 / 65
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4/8/24 BUY IN : 1000m run then 10 rounds of 3 power clean 155 / 105 6 push ups 9 airsquats CASH OUT : 1000m run