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Weightlifting Strength

Strict Press

Find your technical 4 RM for the day

Add 5%

4 Sets

2 Reps


Bent over barbell row (as heavy as from allows)

3 sets

8 reps


Metcon (total 12 mins)

AMRAP 5 mins

12/9 Cals (200m Run)

9 Box jump overs (24/20")

6 Pullups


2 min break


AMRAP 5 mins

12/9 Cals (200m Run)

9 Box jump overs (24/20")

6 Pullups


Weightlifting Strength

Strict Press

Find your technical 4 RM for the day

Add 5%

4 Sets

2 Reps


Bent over barbell row (as heavy as from allows)

3 sets

8 reps


Metcon (total 12 mins)

AMRAP 5 mins

12/9 Cals (200m Run)

9 Box jump overs (24/20")

6 Pullups


2 min break


AMRAP 5 mins

12/9 Cals (200m Run)

9 Box jump overs (24/20")

6 Pullups

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