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Monday

E2MOM for 12 min:
HBBS x 2 reps @ 65%, 70%, 75%, 80%, 85%, 90%

Metcon:
15-12-9
Hang power clean 40/25kg
Front squat
S2OH

Rx+: 50/35kg

Tuesday

5 mins to complete 40 pull ups (strict)
Compare to 23.6 (use same level as last time)

HSPU / Handstand practice for 15 mins

Metcon:
7 min amrap
5 hang squat clean 50/35kg
12 burpee over bar
19 KBS 24/16

Wednesday

Front squat
5 x 65%
5 x 70%
3 x 80%
3 x 85%
2 x 90%

Metcon:
“High rep Hell”
For 24 mins:
1 min ME calories row
1 min rest
1 min ME DB snatch (alternating arms)
1 min rest
1 min ME heavy goblet squats 32/24kg
1 min rest

Thursday

Olympic weightlifting / Mobility&Movement

Friday

Romanian deadlift 5×5 @ 70% of 1RM HBBS

Hamstring lifts with rings 3×10

Metcon:
“TATU”

Mr. Tatu is leaving us and moving on to new adventures in southern Finland. Days metcon is dedicated to Tatu!
Dont miss it!

 

Saturday

TEAM WOD klo 11:00, Open doors 12-14

Sunday

Open doors 13-16

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