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210927

Updated: Sep 27, 2021


Weightlifting Strength

Squat Clean

Find a technical heavy single for the day

5 min EMOM 1 squat clean at 70-80%


Metcon

For time (18 min cap)

20 Burpees over the bar

40 Deadlifts

20 Burpees over the bar

40 Cleans

20 Burpees over the bar

40 Shoulders to overhead


Pick a weight that will allow you to perform each exercise in no more than 4 sets


Deadlifts

RX Age 17-44 (60/42.5KG)

RX Age 14-16 and 45-60 (52.5/35KG)

RX Age 8-13 (42.5/30KG)


Cleans

RX Age 17-44 (52.5/35KG)

RX Age 14-16 and 45-60 (42.5/30KG)

RX Age 8-13 (35/25KG)


Shoulders to overhead

RX Age 17-44 (42.5/30KG)

RX Age 14-16 and 45-60 (35/25KG)

RX Age 8-13 (30/20KG)

Weightlifting Strength

Front Squat

Find a technical heavy 2 rep for the day

5 min EMOM 2 front squats at 70-80%


Metcon

For time (18 min cap)

20 Burpees over the bar

40 Deadlifts

20 Burpees over the bar

40 KB swings

20 Burpees over the bar

40 Shoulders to overhead


Pick a weight that will allow you to perform each exercise in no more than 4 sets


Deadlifts

RX Age 17-44 (60/42.5KG)

RX Age 14-16 and 45-60 (52.5/35KG)

RX Age 8-13 (42.5/30KG)


Swings

RX Age 17-44 (24/16KG)

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

RX Age 8-13 (16/12KG)


Shoulders to overhead

RX Age 17-44 (42.5/30KG)

RX Age 14-16 and 45-60 (35/25KG)

RX Age 8-13 (30/20KG)