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Monday

EMOM 10:
3 power clean (~70% of 1rm)
3 hi box jump

20 min amrap:
5 power clean (50/35kg)
10 T2B
15 wallball

Tuesday

Push press: 20 mins to establish your 1rm of the day

“BASELINE”
500m row
40 airsquats
30 situps
20 push ups
10 pull ups

Wednesday

Back squat: 20 mins to establish your 1rm of the day

7 rounds for time:
7 HBBS (50% of your 1rm of the day)
7 strict pull ups

Thursday

Olympic Weightlifting / Mobility&Movement

Friday

4 rounds for total reps
4 min amrap:
40 double unders
30 wallballs
20 pull ups
10 push ups
– 1 min rest between rounds –

Saturday

Team WOD

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