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Weightlifting Strength

1 Power Snatch + 1 Hang Snatch

Find heaviest technical then drop to 80-90%

3 Sets (2 sec pause in the catch)


Metcon

5 Rounds for time (20 min cap)

10 2DB Deadlifts

10 Situps

10 2DB Box step overs (24/20")

10 Single arm DB thrusters


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)


Aerobic Capacity

3k Row


Metcon

5 Rounds for time (20 min cap)

10 2DB Deadlifts

10 Situps

10 2DB Box step overs (24/20")

10 Single arm DB thrusters


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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Weightlifting Strength Front Squats build up to a heavy set of 5 3 sets 3 reps @ same weight Metcon 6 min amrap 4 thrusters 4 pullups 3 min break 6 min amrap 4 front squats 4 HSPUs RX Age 17-44 (42.5/