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    WoD 20.3.18

    WoD 20.3.18

    Strength Day

    LEVEL 2

    Part a – 22min

    Emom x 10

    0-5: @ 60-70% 2 snatch

    5-10: @70-80% 1 snatch

    2min transition time

    Emom x 10

    0-5: @ 60-70% 1 clean + 2 jerk

    5-10: @ 70-80% clean + jerk

    5min transition time

    Part b – 8min

    8min amrap ladder

    100m run

    5 Overhead squat rx plus:60/40 rx:40/25-30kg

    10 push ups

    100m run

    10 overhead squat

    10 push ups

    100m run

    15 overhead squat

    10 push ups

    LEVEL 1

    Every 2min x 11set

    4 overhad squat + 6 strict ring rows with gymnastics form – increase load every 2-3sets

    5min transition time

    Part b-8min

    8min amrap ladder

    100m run

    7 kb swings

    10 push ups

    100m run

    14 k swings

    10 push ups

    100m run

    21kb swings

    10 pushups

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