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Weightlifting Strength

Power Clean

Find today’s heavy 3RM (drop and go), then

15 sets

1 rep every 20 sec at 90% of 3RM


Metcon

3 Rounds for time

400m Run (optional 30/22 cals bike)

21 KB swings

12 Pullups


RX Age 17-44 (24/16KG)

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

RX Age 8-13 (16/12KG)



Aerobic Capacity

Rowing

2 sets (1 min rest)

400m easy pace


4 sets (2 min rest)

200m max effort


1 set

400m easy pace


Metcon

3 Rounds for time

400m Run (optional 30/22 cals bike)

21 KB swings

12 Pullups


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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