The Cell

Skill Work

Burgener warm-up

5 sets of:

3-Position Power Snatch + 1 Overhead Squat

(Power Snatch from the High Hang, Hang and the Floor, followed by an Overhead Squat)

WOD

5-10-15-20 rep rounds for time of:

Jingle Jangles

Knees to Elbows

24kg Kettlebell Swing

Pull Up

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Skill Work

Burgener Warm Up

WOD

4 rounds for time of:

10kg Wall Ball, 10 reps

45kg Hang Power Clean, 10 reps

Ring Dips, 10 reps

21″ Box Jumps, 10 reps

Run, 100m

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Skill Work

Burgener warm-up

5 x 3 Power Clean + Front Squat + Jerk

WOD

1.) 3 rounds for time of:

Row 500m

60kg Thruster, 5 reps

If you have body armour or a weight vest, wear it.

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2.) 100m sprints on the minute every minute for 10 minutes

Nice Snatch!

Skill Work

Burgener Warm Up

WOD

5 rounds for time of:

Rope Climb, 3 ascents

60kg Squat Clean, 5 reps

25kg Sandbag Carry, 200m

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mobile

▶

Skill Work

Burgener warm-up

3 x 3 Muscle Snatch + 3 x Overhead Squats

(Perform 3 Muscle Snatches followed by 3 Overhead Squats)

Snatch 5 x 2

WOD

20-15-10-5 rep rounds for time of:

100kg Deadlift

Ring Dip

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Skill Work

Burgener warm-up

3 sets:

3-Position Clean + Push Press

3-Position Clean + Push Jerk

3-Position Clean + Split Jerk

(Perform a Clean from the High Hang, the Hang and the Floor, then the overhead lift)

WOD

5 rounds for time of:

40kg Hang Power Snatch, 5 reps

Push Up, 10 reps

21″ Box Jump, 15 reps

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Happy Birthday Numbers!!!

5W1

Skill Work

Burgener warm-up

5 x 3-Position Power Snatch + 1 Overhead Squat

(power snatch from the high hang, from mid-thigh, and then from the floor, followed by an overhead squat)

WOD

For time:

Run 100m

Burpee, 25 reps

Run 200m

Push Up, 50 reps

Run 300m

Walking Lunges, 75 reps

Run 400m

100 Squats

Run 300m

Walking Lunges, 75 reps

Run 200m

Push Up, 50 reps

Run 100m

Burpee, 25 reps

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Skill Work

Burgener Warm-Up

5 x 3 Power Clean + Front Squat + Split Jerk

WOD

5 rounds for time of:

Muscle Up, 3 reps

40kg Thruster, 5 reps

40kg Hang Power Clean, 7 reps

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Congratulations on making it into the WA Police Academy Calum. Well done mate!

Skill Work

Burgener Warm Up

WOD

5 rounds for time of:

Run 400m

21″ Box Step Up with 1 x 16kg Kettlebell in the rack position. Change sides as required, 50 reps

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Jako - Sandbag Get Up

Skill Work

Burgener Warm-Up

3 sets of:

3 x Muscle Snatch + 3 Overhead Squats

Perform the 3 Overhead Squats after the last Muscle Snatch

Then

5 sets of:

2 x Snatch

WOD

21-18-15-12-9-6-3 reps for time:

B/W Deadlift

16kg Double Kettlebell Push Press

Burpee

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5.30am Crew