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Weightlifting Strength

Every 2 mins for 5 rounds

6 DB Floor presses

12 DB bent over rows


Metcon

EMOM 20 Mins

Min 1: 12 DB Hang power clean

Min 2: 10-15 Burpees over DBs

Min 3: 12 DB Front squats

Min 4: 5-10 Toes to bar

Min 5: Rest

Weightlifting Strength

Every 2 mins for 5 rounds

6 DB Floor presses

12 DB bent over rows


Metcon

Every 90 sec for 10 rounds

4 DB Snatches

6 DB Front Squats

8 Box jump over


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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