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Weightlifting Strength

Clean

Find your technical heavy 2RM

Then drop to 70-80% 3 sets, 2 reps


Metcon

3 Rounds for time

10/7 cals

10m handstand walk (20m bear crawl)

10 DB hang power clean

1 min rest

10/7 cals

10 Burpees over DBs

10 DB front squats

1 min rest

10/7 cals

10 Alternating front rack lunges

10 DB thrusters

1 min rest


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)

Weightlifting Strength

Front squat

Find your technical heavy 2RM

Then drop to 70-80% 3 sets, 2 reps


Metcon

3 Rounds for time

10/7 cals

10m handstand walk (20m bear crawl)

10 DB hang power clean

1 min rest

10/7 cals

10 Burpees over DBs

10 DB front squats

1 min rest

10/7 cals

10 Alternating front rack lunges

10 DB thrusters

1 min rest


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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