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Strength

4 Sets

4 Pullups

15 Sec rest between reps

90 Sec rest between sets


Metcon

10 Min AMRAP

30 Double Unders

15 Power Snatches


RX Age 17-44

(35/25KG)


RX Age 14-16 and 45-60

(30/20KG)


Age 8-13

(25/17.5KG)

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Weightlifting Strength Front Squats build up to a heavy set of 5 3 sets 3 reps @ same weight Metcon 6 min amrap 4 thrusters 4 pullups 3 min break 6 min amrap 4 front squats 4 HSPUs RX Age 17-44 (42.5/