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Monday

Fitness
5 rounds for time
20/16 cal row
15 Front squats 52,5/35

Performance
“Nancycle”
5 rounds
20/16 cal bike
15 overhead squats 42.5/30

Tuesday

“Jackie”
1000m row
50 empty barbell thrusters 20/15
30 pull ups

Wednesday

HEAVY DAY
Sumo deadlift
10 RM

Thursday

Teams of 2
2 rounds for time
200 double unders
150 push up
100 kettlebell swing 32/24
50 burpee

Weightlifting

TEST
Snatch
1RM

Friday

SKILL DAY
15:00 amrap
10 wallballs 9/6
10 T2B
10 box jumps 24/20

Saturday

Teams of 2
For time
800m run
60 power cleans 60/40
800m run
40 power cleans 80/55
800m run
20 power cleans 100/70

Sunday

CATCH UP DAY
Pick any workout of the week you have not done yet

FOCUS DAY
A:
Pause front squat
4x2 (:3 pause in bottom) @ 80%
(add 2,5 in total)

B:
3 sets
10 DB bulgarian split squats (each)
10 barbell romanian deadlifts

C:
2 sets
Max calf raises (each)
Max KB hip flexor (each)

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