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Thu 24th April
Snatches
Start with bar
Increase weight
10-9-8-7-6-5-4-3-2-1
40 mins

Fri 25th April
ANZAC Day

Sat 26th April
FGB

Mon 28th April  (Week Of Heros)
Hammer    5 Rounds
5 Power cleans  60/40
10  Front squat
5  Jerks
20 pull ups
Or 10 km row

Tue 29th April

DT  5 Roundds
12- Deadlifts      70/50
9- hang cleans
6- push press
1 k row PB then continue on into 5k row total PB

Wed 30th April
Rowing workshop.
Partner up row.
4x 500m each
Add times together .

Thu 1st May
McGhee
30 min amrap
5  Deadlifts  125/105
13 Push-ups
9 Box jumps,
Or 10 k row for time.

Fri 2nd May
Workshop on bench
Max 3 rep bench
Mobility.