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    WoD 15.1.18

    WoD 15.1.18

    38 DAYS TILL THE OPEN!

    Deload week
    Strength day
    LEVEL 2
    Part a.15min mobility

    2min transition time

    Part b – 10:30
    Every 1:30 (4:30min)
    Snatch deload
    3×3 ,40%,50%,60%

    1:30 transition time

    Every 1:30 (4:30min)
    Front Squat
    5@40%,5@50%,5@60%

    2:30 transition time
    Part c – 5min
    21-15-9 for time
    Wall Ball rx plus:11/9 rx:9/6kg
    Kb Power Snatch from the floor (partition the reps as you want) ,32/24 , 24/16
    after each set do : 5 burpees
    time cap 5min

    LEVEL 1
    Every 1:30(4:30min)
    Deadlift
    3×5 ,40%,50%,60%

    1:30min transition time

    Every 1:30
    Strict Pullups
    7-7-7

    2:30 transition time

    Part c -5min
    21-15-9 For time
    Thrusters 25-35/15-25kg
    Ring rows
    after each set do 5 burpees
    time cap 5min

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