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Monday

Back squat 5×3 (75-85%) no misses!

Conditioning:
2×9 min amrap

29 burpees
29 DU
29 C2B (scale to ringrows or pullups)

-rest 3 min-

29 T2B
29 KBS 24/16kg
29 Power clean 50/35kg

Tuesday

EMOM 10:
5 strict pull ups (even)
5 deadlifts @75% (odd)

Conditioning:

“IDA”
25 burpees
25 box over jumps
25 deadlifts 80/55kg
25 pull ups
25 HR push ups
25 deadlifts 80/55kg
25 box over jumps
25 burpees

Wednesday

Push press 5×3 (75-85%)

Conditioning:

30-25-20-15-10-5
Push press 40/30kg
KBS 24/16kg
Wallballs

Thursday

Olympic weightlifting: Clean / Mobility&Movement

Friday

“BEAR COMPLEX”

Male: 40-45-50-55-60
Female: 25-30-32,5-35-40

As far as possible, 30 min timecap.
Complete total of 7 rounds of following complex:
Power Clean
Front Squat
Shoulder 2 Overhead
Back Squat
(bar cannot touch the ground during these 7 rounds)

Saturday

TEAM WOD

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