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Monday

Back squat (wendler cycle 2)

3x 70%
3x 80%
3+ 90% (as many reps as possible, target 3-10)

Backrack lunges 3×10

Metcon:
21-15-9
push press 45/30kg
box jumps

Tuesday

Hang squat clean technique/advanced: 3-3-3-3-3-3

Metcon:
5 rounds
5 hang squat clean 50/35
5 front squat
5 s2oh

Wednesday

Skill of the Month: handstand hold 3xME + 3×3 negative hspu
HSPU 2x complex: as many strict as possible, then continue kipping as many as possible

Metcon:
5 rounds:
10 burpees
20 sit ups
30 double unders
– rest 1 min –

Thursday

Olympic: hang squat snatch technique/advanced: 3-3-3-3-3-3

EMOM 10:
2 hang squat snatch
2 OHS

Mobility & Movement

Friday

Deadlift (wendler cycle 2)

3x 70%
3x 80%
3+ 90% (as many reps as possible, target 3-10)

Metcon:

Pick one: “Cindy” or “Mary”

20 min amrap:
CINDY / MARY
5 pull ups / 5 hspu
10 push ups / 10 pistols
15 air squats / 15 pull ups

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