Wednesday

Sets
8 Back Squats | 67 kg
8 Back Squats | 72 kg
8 Back Squats | 77 kg
8 Back Squats | 82.5 kg

Sets
5 Front Squats | 52 kg
5 Front Squats | 57 kg
5 Front Squats | 61 kg
5 Front Squats | 61 kg

Sets
2x 3 Position Snatches | 31 kg
3x 3 Position Snatches | 34 kg

Warm-up 3x
20 jumping jacks
10 sit ups

2x
2:30min clap the hands
2:30min wall extensions

2x
14 I’s
12 T’s
10 Y’s

Weighted Pistol (5×5)
10min work on pistols
1. step on box
2. pistols on box
3. one legged lunges
4. pistols
5×5 weighted pistol

Metcon 3x
10 c&j 45/30
10 dl 45/30
RX 2:11

Buy out
Sets
4 Strict Muscle-up s
3 Strict Muscle-up s
3 Strict Muscle-up s
3 Strict Muscle-up s

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