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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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Jennifer Hierlihy
Jennifer Hierlihy
Sep 14, 2021

Snatch 35 kg Drop sets 25kg 6 rounds + 10 scaled (4 kg ball, 12 kg KB)

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Unknown member
Sep 12, 2021

30 KG 20 KG drop set 4 rounds KB 12 KG WB 4 KG

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Unknown member
Sep 11, 2021

22.5 KG 20 KG drop set 6 rounds - 10 reps (KB 12KG - Wall balls 4KG)

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Osama Kamaluddin
Osama Kamaluddin
Sep 11, 2021

75 KG 60 Kg drop set Skipped the WOD coz laitho weyana

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sayed majed(mego)
sayed majed(mego)
Sep 11, 2021

50 kg snatch Rx : 3 rounds 20 reps

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