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211009


Weightlifting Strength

Power Snatch

Find today’s heavy 2RM (drop and go)

Every 30 sec for 10 sets

1 Power snatch @80%


Metcon

Every 90 sec for 10 rounds

3 Power snatches

6 OHS

9 Box jump over


RX Age 17-44 (60/42.5KG)

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

RX Age 8-13 (42.5/30KG)

Weightlifting Strength

Back Squat

5 @ 40%

3 @ 50%

AMRAP @ 60%


Metcon

2 Rounds of:

2 min AMRAP

10 Toes to bar

10 2DB hang power clean


2 min rest


2 min AMRAP

10 Pullups (RX+ C2B)

10 2DB STOH


2 min rest


2 min AMRAP

10 Burpees over DBs

10 2DB Thrusters

2 min rest


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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