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This is your last week of squat cycle. Next week is deload week.

Back squat 1 x 20 (last week to finish off 20 rep squat cycle)

If you already reached your 5RM, other sets are acceptable.

Metcon:
“KAREN”
150 wall balls for time

Tuesday

4 sets of:
DB floor press max reps
Strict pull up max reps
Strict press max reps
rest 2:00 between sets and only max 20s between movements.

Metcon:
10-1
Push press 40/30
Pull up
box jump

Wednesday

Clean complex (5 heaviest possible sets)
2 x clean pull
clean
hang clean

AMRAP 12
10 hang power snatch 50/35
8 T2B
6 burpee
4 bar MU

Olympic: Snatch

Thursday

WOD (S):
5 rounds for time:
30 KBS 24/16
10 squat clean to thruster 40/30
15 burpee over bar
rest 3 min between rounds

Friday

Back squat 1 x 20

Metcon:
“Dead Cindy”
AMRAP 20
5 deadlift 90/65
10 push up
15 air squat

Saturday

Team WOD 11:00, CF Masters 14:00.

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