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Monday

Clean complex with light loads ~20 mins
2 high pull from floor
1 power clean
1 squat clean
1 hang squat clean

Metcon:
4 rounds for quality
8 medball clean
:40s planking
8 wall ball
:40s sideplank (20s/side)
16 steps medball walking lunges
rest 1:00

Tuesday

Push press 5 x 5 (hold 2s at top, light)

Metcon:
6 rounds not for time
6 hang power snatch
6 OHS
rest :40s
6 hang power snatch
12 OH lunges
rest :40s

Wednesday

a) HSPU work for 15 mins
b) pull up work for 15 mins

Metcon:
EMOM 15
1: 5 burpee + 5-8 T2B
2: 10 KBS + 5-8 kipping pull up
3: 10 jumping squat + 30 DU
4: (optional rest minute)

Olympic: Snatch

Thursday

WOD (S):
For time as 2 person team:
100 push jerk 50/35
90 wall ball
80 DB snatch 22,5/15
70 hang power clean 50/35
60 burpee over bar
50 front squat 50/35
40 pull up

Friday

Tempo squat 5×5 (31X1)

Metcon:
AMRAP 4
10 burpee
10 wall ball
10 KBS 24/16
rest 2:00
AMRAP 4
8 burpee
8 wall ball
8 KBS 24/16
rest 2:00
AMRAP 4
6 burpee
6 wall ball
6 KBS 24/16

Saturday

Team WOD 11:00.

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