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Huomio muuttunut aikataulu aiemmasta postauksesta.

Monday

Establish 1RM HBBS

Metcon:
4 rounds for time
9 HBBS @ 50% of todays 1RM
400m run
1 min rest between rounds

Tuesday

3 sets:

0:30 ME pull ups
0:30 rest
0:30 ME T2B
0:30 rest
0:30 ME HSPU
0:30 rest

(STRICT as long as possible)

Metcon:
3 rounds for time
15 hang power snatch 35/25kg
200m double plate carry
50 double unders

Wednesday

Establish 1RM front squat

Metcon:
18 min amrap
18 wallballs
14 KBS 24/16
400m run

finish the last run even if the time ends

Olympic basic: Snatch + Overhead squat

Thursday

WOD (S)
“FIGHT GONE BAD”
5 rounds, 1 min per station, 1 min rest after full round
1: wallballs
2: sumo deadlift hipull 35/25
3: box jumps
4: push press 35/25
5: row for calories

Olympic basic: Snatch + Overhead squat

Friday

Deadlift: every 2:30 for 15 mins
8 x 50%
8 x 50%
6 x 60%
6 x 60%
4 x 70%
4 x 70%

Metcon:
3 rounds for time
10 burpees
20 jumping back squats 20/15
40 double unders
10 burpees
20 pull ups
40 double unders

cash out: 30 hang squat clean to thruster

Saturday

TEAM WOD 11:00, open doors 12-14

Sunday

Open doors 14-16

Oly 2.0:
Strength:
1) 30 minutes to establish 3RM push jerk (unbroken sets prefered, no rest in front rack position)
2) 1 x ME unbroken push jerks @ 75% of 3RM established in 1)
Accessories:
3×20 sit ups, 3×20 back extensions

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