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Skill/technique week starts:

Monday

Frontrack lunges 3×10 (medium weight)

Skill: pistols

Metcon:
500m row
50 thrusters 20/15kg

Tuesday

Skill: double unders, sumo deadlift hipull (barbell)

Metcon:
4 rounds
1:00 ME jumping squats
1:00 ME double unders
1:00 ME sumo dl hipull (40/25kg)
1:00 rest

Wednesday

Skill work: hang power snatch

Metcon:
For time, but perfect technique
7 hang power snatch (40/25kg)
14 T2B
7 burpee over bar
6-12-6, 5-10-5, 4-8-4, 3-6-3, 2-4-2.

Thursday
Olympic weightlifting: squat clean complex / Mobility&Movement

Friday

Skill: kettlebell snatch

EMOM 20:
8 KBS
8 Goblet squat
8 alternating KB snatch

(Pick a weight what you can manage whole 20mins!)

Saturday

TEAM WOD

Sunday

Open Doors: go for WOD’s you missed this week

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