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Monday

Pause clean 5 x 2 (1s below knee) +85% of 1RM

Metcon:
EMOM 10
1 heavy power clean
3 wall ball
5 burpee

Tuesday

Press 5 x 3 (heaviest possible)

Metcon:
21-15-9
Thruster 40/30
3 x amount of DU

Wednesday

Pull up 5 x 5 (heavier than last week)

Metcon:
AMRAP20
10 wall ball
15 push up
20 KBS 24/16
25 air squat
30 abmat sit up

Olympic: Jerk

Thursday

WOD (S):
2 rounds for time
200 DU
25 hang power snatch 35/25
25 OHS 35/25
25 burpee over bar
1000m run

Friday

Back squat or front squat 5 x 3 (heaviest possible)

Metcon:
2-3 sets for quality
12 backrack lunge (45% of BS 1RM)
30s hollow hold flutter kick
10 romanian deadlift
60s planking
Rest 1:30

Saturday

Team WOD 11:00.

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