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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
On the 3:00 x 10 Rounds: 1,000 Meter Bike Erg Max Distance Farmer's Carry 22.5 / 15 kg's
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...
EMOM FOR 30 MIN A) 10 DB Squat Cleans B) 10 KB Swings C) 10 DB Sumo Deadlift High Pull D) 15 KB Swings E) 10 DB Push Press F) 20 KB...
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