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Weighlifting Strength

Front Squat

Build to a heavy set of 3

then drop to 70%-80%

5 sets

1 rep


Metcon

12 min AMRAP

5 Sumo deadlift high pull

7 Toes to bar

9 Wall balls


RX Age 17-44 (52.5/35KG)

RX Age 14-16 and 45-60 (42.5/30KG)

RX Age 8-13 (35/25KG)


RX Age 17-44 (10/6KG) (10/9FT)

RX Age 14-16 and 45-60 (10/6KG) (9/8FT)

RX Age 8-13 (6/4KG) (9/8FT)


Strength

Front Squat

Build to a heavy set of 3

then drop to 70%-80%

5 sets

1 rep


Metcon

12 min AMRAP

5 Sumo deadlift high pull

7 Toes to bar

9 Wall balls


RX Age 17-44 (52.5/35KG)

RX Age 14-16 and 45-60 (42.5/30KG)

RX Age 8-13 (35/25KG)


RX Age 17-44 (10/6KG) (10/9FT)

RX Age 14-16 and 45-60 (10/6KG) (9/8FT)

RX Age 8-13 (6/4KG) (9/8FT)

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