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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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