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Monday

Push jerk or Split jerk 1RM

Metcon:
Buy in 20 unbroken KBS 32/24
3 rounds of
12 front squats 60/40
36 DU
Cash out 20 unbroken KBS 32/24

Tuesday

Gymnastics test
1 x ME strict pull ups
1 x ME kipping pull ups

1 x ME strict HSPU
1 x ME kipping HSPU

Scaled:
3 x 5 negative pull ups
3 x 5 banded pull ups

1 x ME wide push ups
1 x ME narrow push ups

Metcon:
10 rounds for time
7 burpees
8 T2B
9 air squats

Wednesday

Back squat 5RM (not maximal)

Metcon:
EMOM 15
1: 10-16 jumping lunges 20/15
2: 15 wall ball
3: 15 KBS 32/24

Olympic: Snatch

Thursday

WOD (S):
150 DU
800m run
10 rounds of Cindy

Friday

Complex max in 20 mins:
1 squat clean
1 hang squat clean
2 front squats

Metcon:
For time
20 wall balls
20 push ups
20 thrusters 40/30
20 push ups
20 wall balls

Saturday

Karjalan Kovin 2017 @ Imatra! Ei ohjattuja tunteja. Käynti avainkoodilla.

Sunday

Team WOD 14:00.

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