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Monday

Back squat 5×5 (65-75%)

Conditioning:
23 min amrap
10 back squats 40/25kg
5 T2B
10 KBS 24/16kg
5 target burpees

Tuesday

EMOM 10:
5 strict pull up (even)
5 deadlifts @ 70% (odd)

Conditioning:
21-15-9
Squatting box jumps
Deadlift @ 50%

Wednesday

Push press 5×5 (65-75%)

Conditioning:
21-15-9 complex
8 front squats  50/35kg
7 hang cleans
6 push press
8 hr push ups
7 burpees
6 HSPU
6 front squats
5 hang cleans
4 push press
6 hr push ups
5 burpees
4 HSPU
4 front squats
3 hang cleans
2 push press
4 hr push ups
3 burpee
2 HSPU

Thursday

Olympic weightlifting: Clean & Jerk competition!

Friday

HUOM! WOD aikataulut wodconnectissa

Conditioning:
3 min amrap
15 double under
5 burpee
– rest 1 min –

3 min amrap
2 clean (full squat, bodyweight)
10 wallball- rest 1 min –

3 min amrap
5 deadlift (bodyweight)
10 pull ups
– rest 1 min –

3 min amrap
10 split jumps
10 thrusters (20/15kg)

Saturday – Sunday

Karjalan Kovin 2014 kilpailut, boxi kiinni la-su

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