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211030


Strength

4 Rounds for quality

8-10 Weighted good morning

8-10 Weighted single leg deadlifts


Metcon

4 Rounds for time

300m run

10 Hang clusters

6 Burpees over the bar


RX Age 17-44 (42.5/30KG)

RX Age 14-16 and 45-60 (35/25KG)

RX Age 8-13 (30/20KG)

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220423

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 min break 6 min amrap 4 front squats 4 HSPUs RX Age 17-44 (42.5/

220422 Friday 🏖

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 Swings Active mobility

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Yousif Al Sarraf
Yousif Al Sarraf
Oct 30, 2021

Strength: 20kg plate 12.5kg DB Metcon: scaled 14:51 Weight 35kg

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