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Updated: Oct 4, 2021


Weightlifting Strength

Hang Snatch

10 min EMOM

2 Hang snatches (build up)


5 min EMOM

1 Snatch pull + 1 Hang Snatch @ 70-80% of todays heaviest 2 reps


Metcon

9 min AMRAP

3-6-9-12-15-18-21-24 up the ladder

1 DB hang snatch

HSPUs (SC pushups)

1 DB Box step overs


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)

Aerobic Capacity

Death by air bike (Row optional)


Metcon

9 min AMRAP

3-6-9-12-15-18-21-24 up the ladder

1 DB hang snatch

HSPUs (SC pushups)

1 DB Box step overs


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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