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Monday

4 sets of:
3 front squat
6 back squat
rest 1:30 between sets
(add from last week or use 65-70% of front squat 1RM)

Metcon:
AMRAP 10
6 C2B
8 OHS 40/30
10 push up

Tuesday

EMOM 9:
1: 5-10 HSPU
2: 20 wall ball
3: rest

EMOM 9:
1: 5-10 pull up
2: 20 KBS
3: rest

EMOM 9:
1: 5-10 T2B
2: 15 burpees
3: rest

Depending on what you want focus, either strict movements = pure strength or kipping movements = stamina/endurance.

Wednesday

4 sets of
8 floor press
8 bent over row
rest 1:00 between sets, add from last week

Metcon:
21-15-9
Hang power clean 50/35
Push press 50/35
Burpee over bar

Thursday

On the minute for 32 mins:
1: 1 round of Cindy
2: 15 hang power snatch 35/25
3: Max calories on ski-erg/bike/rower
4: rest

Olympic: Snatch

Friday

Open 19.2

Saturday

Team WOD 11.00, gymnastics 12.00, CF masters 14.00.

 

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