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Weightlifting Strength

Snatch Complex

1 Snatch pull + 1 Snatch

Find your max in the complex, then:

80% - 2 snatch pull + 2 snatches (tng)

70% - 3 snatch pull + 3 snatches (tng)

60% - 4 snatch pull + 4 snatches (tng)

50% - 5 snatch pull + 5 snatches (tng)


Metcon

1 min on - 1 min rest For a total of 50 devil presses

12 DB goblet squats

max alternating single arm devil press in the remaining time (till you reach 50 devil presses)


15 min cap (8 intervals)


RX Age 17-44 (22.5/15KG)

RX Age 14-16 and 45-60 (17.5/12.5KG)

RX Age 8-13 (12.5/7.5KG)


Weightlifting Strength

Deadlifts

Find your 3RM


Metcon

1 min on - 1 min rest For a total of 50 devil presses

12 DB goblet squats

max alternating single arm devil press in the remaining time (till you reach 50 devil presses)


15 min cap (8 intervals)


RX Age 17-44 (22.5/15KG)

RX Age 14-16 and 45-60 (17.5/12.5KG)

RX Age 8-13 (12.5/7.5KG)


Extra work

For quality

21-15-9

Pushups

Ring rows

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