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260401 Wednesday

Strength

Strict press

Build to 5RM


Push press

Build to 3RM


Push jerk

Build to 1RM


Metcon

9 min amrap

5 deadlifts

3 power cleans

1 cluster

60/40

 
 
 

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260531 Sunday

Gymnastics 16 min emom Min 1: 10-30 sec bottom of the ring dip/push up hold Min 2: 20-40 sec hollow hold Min 3: 10-30 sec chin over bar hold Min 4: 20-40 sec arch hold Metcon 16 min amrap 400m run or

 
 
 
260530 Saturday

Weightlifting Squat snatch Build to 3 rep heavy DNG 3 sets 3 reps at 80% Metcon 5 rounds for time 21 wallballs 15 toes to bar 3 squat snatch 70-80% of today

 
 
 
260526 Tuesday

In teams of two For Time 1K synchro run 30m HSW 3 rounds 12 DB thrusters 22.5/15 12 synchro burpees For time 20 Toes to bar 10 DB bench press 22.5/15 15 box jump overs 10 DB bench press 5 BMU 10 DB be

 
 
 

16 Comments


Strict Prss // 15 kg

Push press // 15 kg

Push jerk // 15 kg

Rx - 5 rounds

Edited
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Strict Prss // 45 kg

Push press // 55 kg

Push jerk // 62.5


Rx - 9 rounds

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Strict press 70KG

Push press 90KG

Push jerk 117.5KG


RX 9 rounds

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Strict Press 60

Push Press 80

Push Jerk 105


9 rounds RX

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Mustafas
Apr 01

Strict Press | 60 kg

Push press | 80 kg

Push jerk | 90 kg

______________________________

Metcon

9 Rounds

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