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Monday

Overhead squat 10×3

Metcon:
10 min amrap
5 KBS (24/16kg)
5 Goblet squats
10+10, 15+15…

Tuesday

Hang power clean – 20 minutes to work up to 3RM

Metcon:
3 rounds for time
7 hang power cleans (60/40kg)
30 wallballs
7 burpee over the bar

Wednesday

EMOM 10:
10 Russian swings 32/24kg
5 T2B

Metcon:
21-15-9
Bar over burpees
Kettlebell thrusters

Thursday

Olympic weightlifting: Hang squat snatch

Friday

21-15-12-9-6-3
Front squat (60/40kg)
Bar over burpees
Box jumps

Saturday

TEAM WOD

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