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This will be the transition week for next weeks cycle. Little catching up with new movements: push press + push jerk, back squat. After Open there will be olympic weightlifting complexes on fridays. Do not push to max with weights during this week.

 
 
 

Monday

Push press 4 x 3
Push jerk 4 x 3

Test your strength and technique. Don’t go to max.

Metcon:
For time
Buy in: 50 sit ups
9 push press 40/30
12 KB snatch
9 push jerk
12 KB snatch
6 push press
12 KB snatch
6 push jerk
12 KB snatch
Cash out: 50 sit ups

Tuesday

Back squat 5 x 5

Test your strength and technique. Don’t go to max.

Metcon:
For time
42 wall balls
21 back squats 50/35
30 wall balls
15 front squats 50/35
18 wall balls
9 overhead squats 50/35

Wednesday

Pick one of following gymnastics complexes:

RX:
5 sets of
5 Strict C2B
5 Kipping C2B
Rest 1:00 between sets

L1:
5 sets of
3-5 strict pull up
3-5 kipping pull up
Rest 1:00 between sets

L2:
5 sets of
Negative pull up x 5 (jump to chin over bar and slow decent)
Rest 1:00 between sets

Metcon:
AMRAP 12
50 steps walking lunges
20 T2B
10 pull ups

Thursday

WOD (S):
AMRAP 25 / alternate with movements every 2 rounds.
2 rounds of:
15 wall ball
9 KBS 24/16
2 rounds of:
12 thrusters 40/30
6 burpee over bar

Olympic: Snatch

Friday

Open 17.4

Saturday

Team WOD 11:00, Open doors 12-14

Bring a friend WOD 14:30: Tuo kaverisi testi wodille! Ei ennakko ilmoittautumisia.

Sunday

Open doors 14-16.

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