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Monday

HBBS week 2
3 x 70%
3x 80%
3+ 90%

Metcon:
6 minutes to complete 50 back squats @ 40% of 1RM
– 1 min rest –
AMRAP 3:
3 deadlifts 70/50
3 bar over burpees

Tuesday

Push press + push jerk 2+1 (every 2 minutes, 5 sets)

Skill: HSPU for 15 minutes

Metcon:
AMRAP 8
3 clean & jerks 60/40
9 wallballs
6 T2B

Wednesday

front squat 3 x 10 – heavier than last week –

Metcon:
5 rounds for time
12 burpee box overs
15 KBS 32/24

Olympic basic: squat clean

Thursday

WOD (S)

“Shooting Cindy”
5 rounds
AMRAP 3:
5 pull ups
10 push ups
15 wallballs
– 1 min rest –

Olympic basic: squat clean

Friday

Clean pulls 5×3 @ 90-110%

Hang squat cleans 3×3

Metcon:
“Holley Girl”
20 rounds for time
5 wallballs
3 HR push ups
1 power clean 60/40
(RX+: 80/50, HSPU)

Saturday

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

Sunday

Open doors 14-16.

Olympic 2.0 16:00

Clean&Jerk competition (3 attempts for max weight!)

 

 

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