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Weightlifting Strength

1 Clean + 1 Hang Clean + 1 Thruster + 1 Power Jerk

Find a technical max complex

then drop to 60-70%

10 min EMOM 1 complex


Metcon

For time: (16 min cap)

Buy in 100 DUs

21-15-9

DB Shoulder to overhead (1 DB switch arms every 3 reps)

Burpees

DB box step over (1 DB)

Buy out 100 DUs


RX Age 17-44 (22.5/15KG)

RX Age 14-16 and 45-60 (17.5/12.5KG)

RX Age 8-13 (12.5/7.5KG)



Core Strength

3 Rounds for quality

15-20 Hollow rocks

10-15 Superman extensions

10 Hanging hollow to arch

1-2 mins break


Metcon

For time: (16 min cap)

Buy in 100 DUs

21-15-9-6

DB Shoulder to overhead (1 DB switch arms every 3 reps)

Burpees

DB box step over (1 DB)

Buy out 100 DUs


RX Age 17-44 (22.5/15KG)

RX Age 14-16 and 45-60 (17.5/12.5KG)

RX Age 8-13 (12.5/7.5KG)

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