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New squat cycle of 531 starts this week, % of 90% of 1RM, we will be testing new 1RM after this 4 weeks cycle. Press max is programmed for this week and next week we start new push press cycle.

Monday

Back squat: 5 x 65%, 5 x 75%, 5 x 85% (90% of 1RM)

Metcon:
AMRAP 20
15 wallballs
30 sit ups
10 burpees

Tuesday

Press 1RM

Metcon:
AMRAP 4
7 press 65-70% of todays 1RM
7 back squats
rest 2:00
AMRAP 4
7 push press 65-70% of todays 1RM
7 front squats
rest 2:00
AMRAP 4
burpees over bar

Wednesday

Gymnastics/skill day: KB snatch & kipping technique (pull up/t2b)

Metcon:
5 rounds for quality
10 KB snatch (5+5)
5 pull ups
10 KBS
5 T2B
0:30 rest after each round

Olympic: snatch

Thursday

WOD (S):
“EVA”
5 rounds for time
800m run
30 KBS
30 pull ups

CAP: 45min

Friday

Hang squat clean strenght / technique work
work up with weights for 20 mins:
3 hang squat clean + 2 front squats

Metcon:
15 wall balls
5 ring dips
15 burpees
5 ring dips
15 T2B
5 ring dips
30 wall balls
10 push ups
30 burpees
10 push ups
30 sit ups
10 push ups

Saturday

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

Sunday

Open doors 14-16. SMASH 16:00

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