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Updated: Sep 22, 2021


Weightlifting Strength

Super set

4 rounds for quality:

5 Strict press

5-10 Strict pullups


Metcon

3 Rounds of:


AMRAP 90 sec

30 DUs

10 KB SDHP


1 min break


AMRAP 90 sec

10 Burpees

10 KB Goblet squats


1 min break


AMRAP 90 sec

10 V-Ups

5 right arm KB swing

5 left arm KB swing


1 min break


RX Age 17-44 (24/16KG)

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

RX Age 8-13 (16/12KG)

Weightlifting Strength

Super set

4 rounds for quality:

5 Strict press

5-10 Strict pullups


Metcon

3 Rounds of:


AMRAP 90 sec

30 DUs

10 KB SDHP


1 min break


AMRAP 90 sec

10 Burpees

10 KB Goblet squats


1 min break


AMRAP 90 sec

10 V-Ups

5 right arm hang clean and jerk

5 left arm hang clean and jerk


1 min break


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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