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    WoD 24.11.16

    WoD 24.11.16

    LEVEL 2
    Strength-20min
    Split jerk
    10 min work with the coach on
    -foot work
    -receiving position
    1min transition time
    Emom x 4
    3 split jerk behind neck
    1 min transition time
    Every 2min x 2 set
    2 split jerk , set a new 1rm

    5min transition time

    Metcon- 7min
    3 rounds for time
    20 box jumps
    12 dips
    10 Kb snatches each arm


    LEVEL 1
    Strength
    Every 2 min x 10 sets
    20″ L sit
    8 barbell rows
    8 double Kb Russian swings outside

    5 min transition time

    Metcon-7 min
    3 rounds for time
    10 mb clean
    8 push press 30/15-20
    10 Russian twists , mb

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