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Weightlifting Strength

Snatch Complex

1 Snatch + 1 High Hang Snatch

Find your max in the complex

Drop down to 80-90% and perform 6 more quality sets


Metcon

10 Min AMRAP

10 Hand release pushups

10 KB swings

10 Wallballs


RX Age 17-44 (24/16KG)

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

RX Age 8-13 (16/12KG)


RX Age 17-44 (10/6KG) (10/9FT)

RX Age 14-16 and 45-60 (10/6KG) (9/8FT)

RX Age 8-13 (6/4KG) (9/8FT)

Weightlifting Strength

Deadlifts

Build to a heavy set of 2 reps

4 Sets, 2 Reps @70-80%


Metcon

10 Min AMRAP

10 Hand release pushups

10 KB swings

10 Wallballs


RX Age 17-44 (24/16KG)

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

RX Age 8-13 (16/12KG)


RX Age 17-44 (10/6KG) (10/9FT)

RX Age 14-16 and 45-60 (10/6KG) (9/8FT)

RX Age 8-13 (6/4KG) (9/8FT)

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