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Test week starts


Monday

HBBS establish 1RM of the day

Metcon:
“Team Squat Party”

Starting with 60/35kg
Alternating EMOM with pair: 3 back squats
add +5kg set until you reach 100/60kg, then add 2,5 per set.

Tuesday

Pull up 1RM (weighted)
Strict pull ups max effort

Metcon:
“JACKIE”
1000m row
50 thrusters 20kg
30 pull ups

Wednesday

Press establish 1RM of the day

Metcon:
15 minutes to complete 4 rounds of:
15 s2oh 40/25kg
15 pull ups/ring rows
20/40 double unders
amrap of bar facing burpees for remaining time
score is total burpees completed

Thursday

Olympic weightlifting: Clean 1RM / Mobility&Movement

Friday

“Samson”

50 wall balls
2 front squat (male: bodyweight, female: 2/3 bodyweight)
50 burpees
4 front squat
50 KBS 24/16kg
6 front squat
50 over the box jumps
8 front squat
30 pull ups/ring rows (rx+: 5 rope climbs)
10 front squat

Saturday

TEAM WOD

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