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Weightlifting Strength
Hang Clean
Build up to a heavy single
80-90% 5 sets 1 rep
Metcon
In teams of two
5 Rounds for time:
6 Bar muscle ups (SC Burpee pull-up)
12m Handstand walk (SC 24m Bear crawl)
24 KB swings (32/24)
On the 3:00 x 10 Rounds: 1,000 Meter Bike Erg Max Distance Farmer's Carry 22.5 / 15 kg's
Weightlifting Strength Front Squats build up to a heavy set of 5 3 sets 3 reps @ same weight Metcon 6 min amrap 4 thrusters 4 pullups 3...
EMOM FOR 30 MIN A) 10 DB Squat Cleans B) 10 KB Swings C) 10 DB Sumo Deadlift High Pull D) 15 KB Swings E) 10 DB Push Press F) 20 KB...
102.5kg hang squat clean ! 15:04 with Osama ! Unstoppable ahahaha
طفناكم ويو
110kg hang power clean
15:04 RX with goncalo 💉💉💉
تمرين بس مال افاليت