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Monday

Back squat / rest 3-4 min between sets
5 x 82%
3 x 90%
1 x 92%
5 x 82%
3 x 90%
1 x 92%

Metcon:
E2MOM for 10 mins
5 front squats 70/45
10-12 wall balls
10-12 KBS 24/16

Tuesday

EMOM 8:
x sHSPU

EMOM 8:
x sPull ups

Metcon:
“HELEN”
3 rounds for time
400m run
21 KBS 24/16
12 pull ups

Wednesday

Push press 5 sets of heavy singles
Push jerk 5 sets of heavy singles
Preferably no misses!

Metcon:
“Strict GRACE”
30 x clean&press 40/30

Repeat from 15.8

Olympic: Split jerk

Thursday

WOD (S):
Teams of 3
400m run*
100 hang power clean 50/35
400m run*
80 KBS 32/24
400m run*
40 S2OH 50/35
400m run*
20 front squats 50/35

*slamball run (2 x balls)

Friday

Clean complex:
E2MOM for 7 sets
squat clean
hang squat clean
front squat

EMOM 20:
1 heavy hang power clean
3 T2B
5 wall balls

Saturday

Team WOD 11:00

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