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Monday

Back squat / rest 2-3 min between sets
6 x 75%
4 x 80%
2 x 85%
6 x 75%
4 x 80%
2 x 85%

Metcon:
“Sky Hook”
3 rounds for time
20 hang power clean 40/30
20 front squats
20 push press

Tuesday

EMOM 8:
x sPull ups

EMOM 8:
x sHSPU

Metcon:
10!
T2B
KBS 24/16
burpees

Wednesday

Push press 5 x 3 – 90% of 3RM
Push jerk 5 x 3 – 80% of 1RM

Metcon:
3 rounds not for time
10 strict press 40/30
20 front rack lunges 40/30
10 push ups
20 jumping lunges

Olympic: Snatch

Thursday

WOD (S):
AMRAP 15
10 hang cleans 40/30 (power or squat)
10 push ups
10 pistols
10 T2B

rest 5:00

AMRAP 15
10 push press 40/30
10 wall ball
10 KBS 24/16
10 pull ups

Friday

Clean complex:
Every 90s for 9 sets
squat clean
hang squat clean
front squat

Metcon:
E2MOM x 4 sets
4 hang power clean
6 thrusters
8 front rack lunges
(unbroken set)

RX: 50/35, RX+: 60/40

Saturday

Team WOD 11:00

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