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Strength

Front Squat

Find your technical 1RM

then

3 Sets 1 Rep @90%

Metcon

3 Rounds (17 mins total)

2 Mins work 1 min rest

alternating between a and b


A: AMRAP

250/200m Row (or 200m run)

15 KB swings


B: AMRAP

15/10 Assault Bike Cals (or 200m run)

10 Goblet Squats


RX Age 17-44 (24/16KG)

RX Age 14-16 and 45-60 (24/16KG)

RX Age 8-13 (16/12KG)


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