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Weightlifting Strength

Back squats

75-85% of 1 RM

2 sets 6 reps

2 sets 5 reps

2 sets 4 reps

same weight for all sets


Metcon

9 min AMRAP 9 Sumo deadlift high pull

9 Push ups

9 Pull ups


RX Age 17-44 (52.5/35KG)

RX Age 14-16 and 45-60 (42.5/30KG)

RX Age 8-13 (35/25KG)

Weightlifting Strength

Back squats

75-85% of 1 RM

2 sets 6 reps

2 sets 5 reps

2 sets 4 reps

same weight for all sets


Metcon

9 min AMRAP 9 Sumo deadlift high pull

9 Push ups

9 Pull ups


RX Age 17-44 (52.5/35KG)

RX Age 14-16 and 45-60 (42.5/30KG)

RX Age 8-13 (35/25KG)

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