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Monday

2-position clean; floor, hang
5 heavy sets (80-85%% of 1RM)

Metcon:
“Torille”
EMOM 5:
8 hang squat clean 40/30
burpees over bar for remaining time
Rest 1:00
EMOM 5:
6 burpees over bar
thrusters 40/30 for remaining time

Tuesday

EMOM20:
1: 3-5 strict pull up
2:15 russian KBS 32/24
3: 3-5 strict HSPU
4: 30-50 DU
5: Rest

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

Wednesday

Push jerk 3RM (heavy, no misses)

Metcon:
2 rounds for time
15 front squat 60/40
15 push up
12 S2OH 60/40
12 T2B
9 thruster 60/40
9 burpee

Thursday

WOD (S):
3 rounds for time
800m run
60 wall ball
40 DB/KB snatch
20 box jump

Olympic weightlifting: Snatch

Friday

Back squat or front squat
5 x 5 – 75% of 1RM

AMRAP 10:
10 frontrack lunge 40/30
8 thruster
6 C2B
4 HSPU

Saturday

Team WOD 11:00, Gymnastics 12:00.

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