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Monday

Strength:
EMOM 8min
5 HSPU (strict) / 2 wallwalks

Metcon:
“BASELINE”
500m row
40 airsquats
30 situps
20 pushups
10 pull ups

Tuesday

Clean&Jerk technique work
Advanced: 3×4 @ 70% of 1RM C&J

Metcon:
DEATH by powercleans (50/35kg)

Wednesday

Strength:
HBBS 5×3 @ 85% of 1RM

Metcon:
5min amrap
10 HBBS @ bodyweight
10 pushups
– rest 2 mins-
5 min amrap
10 frontsquat @ 50% of bodyweight
10 mountain climbers

Thursday

Olympic Weightlifting / Mobility&Movement / Rest Day / Active Recovery

Friday

Strength:
EMOM 12min (even/odd)
3 pull ups / 3 deadlift @ 85%

Metcon:
20 T2B
30 pull ups
40 push ups
50 DU
40 airsquats
30 KBS 24/16kg
20 T2B

Saturday

TEAM WOD (2):

“PET ROCK”

60 k2e
60 boxjumps
40 push press
40 burpee
20 hspu / 12 wallclimbs
20 pull ups

cash out: 100 kb swings

(Other does, other holds pet rock which is 24/16kg kettlebell. Pet rock does not like to be dropped! If dropped instant 15 burpee penalty for both team members!)

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