WHITEBOARD – 07 December 2018


A1. Turkish Get-up 3×2 reps each side
A2. Kettlebell Swings: 3 sets of 12


C1. Hang Clean + Front Squat (1+2) – Build to a 1 set max (5-10lb heavier than last week) then hold that weight and do 3 more sets



30s Side-to-side rope whips

8 DB Hang Clean to Thrusters (Each DB = 10% back squat)

*rest 20s and repeat

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  • John Donne – Meditation 17

    No man is an island, entire of itself; every man is a piece of the continent, a part of the main. If a clod be washed away by the sea, Europe is the less, as well as if a promontory were, as well as if a manor of thy friend's or of thine own were. Any man's death diminishes me, because I am involved in mankind; and therefore never send to know for whom the bell tolls; it tolls for thee...

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