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Monday

Tabata 4min:
Pushups
Situps

Metcon:
DEATH by burpee pullups

Tuesday

Skill work: Clean&Jerk

EMOM 10:
C&J 2+2

Wednesday

Front squat 4×6

Metcon:
20 Frontrack lunges
50 Burpees
20 Frontrack lunges

Thursday

Olympic weightlifting / Mobility&Movement / Rest Day

Friday

Deadlift 4×10 (moderately heavy)

Metcon:
4 rounds for time
3 pullups
6 deadlift @ bodyweight
9 HR pushups
12 Boxjumps

Saturday

Teams of 3:

Dual deadlift hold
30 boxjumps
3 rounds for time (each member complete 30 boxjumps while other 2 holds dual deadlift)

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