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Weightlifting Strength
EMOM every 90 sec for 10 sets
3 Snatches (drop and go)
start with 30-40% of 1 RM and build up
Metcon
8 Rounds for time (15 min cap)
3 Hang power snatches
6 Burpees over the bar
3 Overhead squats
pick a weight that will allow you to go unbroken
Aerobic Capacity
4k row for time
Metcon
8 Rounds for time
100m run
6 Burpees over the bar
6 Front squats
pick a weight that will allow you to go unbroken
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 min break 6 min amrap 4 front squats 4 HSPUs RX Age 17-44 (42.5/
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