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Strength

Back squats

5 sets

3 reps

all at 80% of 1 RM



Metcon

7 min EMOM

50 DUs

Max DB snatch


RX Age 17-44

(22.5/15KG)

RX Age 14-16 and 45-60

(17.5/12.5KG)

RX Age 8-13

(10/7.5KG)

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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/