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210306


Strength

Deadlifts

6 Sets

1 Rep

all sets at 90-95% of 1 RM


Metcon

12-9-6

Deadlifts

Box Jumps


RX Age 17-44

(100/70KG)

RX Age 14-16 and 45-60

(80/60KG)


Age 8-13

(50/40KG)

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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/