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    WoD 24.5.17

    WoD 24.5.17

    LEVEL 2
    Strength – 19min
    every 1:30 x 3sets
    2 snatch balance+1oh squat
    immediately followed by:
    every 1:30 x 3sets
    2 high hang snatch + 1oh squat
    immediately followed by:
    every 2min x 3sets
    Snatch above knees + Snatch below knees
    immediately followed by:
    Emom x 4
    1 Snatch

    5min transition time

    Metcon-7min
    «Diane»
    21-15-9 for time
    Of:
    Deadlifts@100/70kg
    Hspu @ deficit 5kg plates/one abmat

    LEVEL 1
    Metcon a -20min
    The following sets are «Benchmarks».
    0-10min:1mile run for time
    10-20: 2k row for time

    5min transition time

    Metcon b -7min
    Amrap in 7min
    7 situps
    7 squat
    7 Kb swings

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