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Weightlifting Strength

Complex

1 Power Snatch + 2 Hang Snatch

Find your daily max

Drop to 80%, 10 min EMOM

Odd min: 2 Power snatch (touch and go)

Even min: 2 Hang snatch


Metcon

2 Rounds for time:

21 Double Russian KB swings

15 Burpees over KBs

9 Hang squat snatch

2 min rest


RX Age 17-44 (52.5/35KG)

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

RX Age 8-13 (35/25KG)


Aerobic Capacity

4 Rounds

400 m run

15 plate ground to over head

1 min break


Metcon

2 Rounds for time:

21 Double Russian KB swings

15 Burpees over KBs

9 Double KB front rack squat

2 min rest


RX Age 17-44 (24/16KG)

RX Age 14-16 and 45-60 (24/16KG)

RX Age 8-13 (16/12KG)

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28 Comments


Yousif Al Sarraf
Yousif Al Sarraf
Sep 02, 2021

Snatch complex: 30 KG WOD: scaled 14 KG DB scaled 30 KG

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Unknown member
Sep 02, 2021

35 kg WOD: scaled 12:30

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Unknown member
Sep 02, 2021

Snatch complex - 65kg Emom - 55 kg Wod Rx - 14:58

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Unknown member
Sep 01, 2021

55kg Rxd 14:55

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Hasoon Mahdi
Hasoon Mahdi
Sep 01, 2021

75 WOK: Rx , 14:40

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Hasoon Mahdi
Hasoon Mahdi
Sep 01, 2021
Replying to

مو مقصوده 😂

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