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211002


Weightlifting Strength

Power Clean

5 sets

2 reps

@70-80% every 90 seconds


Metcon

5 Min AMRAP

12/8 Cal row

8 Burpees over the bar

6 Hang power cleans

3 Ring muscle ups (SC 6 pullups)


3 Min rest


5 Min AMRAP

12 Squats

8 Burpees over the bar

6 Shoulder to over head

3 Ring muscle up (SC 6 pullups)


RX Age 17-44 (60/42.5KG)

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

RX Age 8-13 (42.5/30KG)

Aerobic Capacity

Row

5 rounds of

90 sec easy pace

30 sec fast pace

60 sec moderate pace


Metcon

5 Min AMRAP

12/8 Cal row

8 Burpees over the DBs

6 DB hang power cleans

3 Ring muscle ups (SC 6 pullups)


3 Min rest


5 Min AMRAP

12 Squats

8 Burpees over the DBs

6 DB shoulder to over head

3 Ring muscle up (SC 6 pullups)


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)

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