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Wednesday WOD

Strength
Strict press
3×5 40%, 50%, 60%

Metcon
Buy in 400m run
Then
5 Rounds
15 pull up
20m Single arm OH kettlebell lunge 24/16

Olympic Lifting
Sots press
5-5-5-5-5

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Weekly Programming 13th-19th

Monday — Focus: Technical barbell + unilateral stability + stamina under fatigue.– Today’s repeatable 20:00 EMOM layers power snatches, dual-DB reverse lunges, and max bar-facing burpees. Coach crisp snatch positions

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October 11, 2025

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