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Monday

HBBS
4×5 @70%

Metcon:
AMRAP 12
10 KBS 24/16
10 T2B
10 OHS 35/25
10 hang power snatch 35/25

Tuesday

1) 4x 3 press + 5 push press (rest 2 min between sets)

2) 3 press + ME push press

use heaviest weight in 1) for 2)

Try to go up from last week

Metcon:
Quality based NOT for time
14-12-10-8
press @ 60%
pistols
bent row (press weight)
heavy russian swings

Wednesday

Pull ups 4×8 (or ME)

HSPU 4×8 (or ME)

(negative pull ups/hspu)

Metcon:
Teams of 2, relay

AMRAP 15

10 UB S2OH (pick weight suitable for both)
4 burpee box over
12 KB lunges 2×24/2×16

Thursday

WOD (S):
30 rounds for time
3 pull ups
5 burpees
15 DU

Olympic: squat clean

Friday

3 position snatch

21-18-15-12-9
kbs
burpee box jumps

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