Weightlifting Strength
Back Squat
Find your 1 RM
Power Clean
Emom every 90 sec for 8 rounds
2 Power cleans (drop and go)
(start with 70% of your recent 1rm and build to the max)
Weightlifting Strength
Back Squat
Find your 1 RM
Metcon
5k row
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Back Squat 90 kg Power Clean 60 kg max
Back squat 88.5 (195#) for a conservative 1 rep max after a very long hiatus.
80 KG back squat 55 kg power clean
135kg Back squats 100kg power clean
Back squat :40 kg Power clean: 22.5 kg