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210814


Weightlifting Strength

Power Clean

Find your technical 2 RM for the day (touch and go)

drop to 80-90%

3 Sets

2 Reps


Metcon

2 Rounds (11 min total)


AMRAP 2 mins

6 Shoulders to overhead

6 Toes to bar

1 min rest


AMRAP 2 mins

6 Power cleans

6 Burpees over the bar

1 min rest


RX Age 17-44 (60/42.5KG)

RX Age 14-16 and 45-60 (52.5/35KG)

RX Age 8-13 (42.5/30KG)


Weightlifting Strength

Back Squats

5 Sets

5 Reps


Metcon

2 Rounds (11 min total)


AMRAP 2 mins

6 DB Shoulders to overhead

6 Toes to bar


1 min rest


AMRAP 2 mins

6 DB Power cleans

6 Burpees over the bar

1 min rest


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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