Also 11th Oct for those not going to watch shan compete duncan is having come athletes at his box for some training
extras - 5 min EMOM
4 x cleans
OLY - Snatch complex
hang power snatch
power snatch
10 min EMOM
1 x complex
Endurance - A must do !!! shan
run - 4 x 1 mile max efforts full rest between efforts
Row - 4 x 1k max efforts full rest between efforts
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