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Monday

HBBS 1 x 20

Its getting heavy, eat and sleep well!

Metcon:
3 rounds for time
400m run
7 front squats 90/60

If you CANT run, you can row 🙂

Tuesday

Push press 1RM

Metcon:
No time, for quality
5 rounds
10 KBS 24/16
15 abmat sit ups
10 KB/DB snatch
15 back extensions
10 goblet squats 24/16
20s planking
20s superman hold

Wednesday

HBBS 1 x 20

Skill: Turkish get up

Metcon:
No time, for quality
2 turkish get ups (1 both sides)
15 strict T2B
4 turkish get ups (2 both sides)
15 strict pull ups
6 turkish get ups (3 both sides)
15 HSPU (strict preffered, but kipping and negative is ok)
4 turkish get ups
15 strict pull ups
2 turkish get ups
15 strict T2B

Olympic: Clean&Jerk

Thursday

Ei ohjattuja tunteja. Open doors 10-12 ja 17-19.

Friday

Push jerk 1RM

HEAVY METAL FRIDAY
AMRAP 24:
5 power clean 70/50
10 T2B
15 wallballs
20 push ups

Saturday

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

Sunday

Open doors 14-16.

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