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211108


Weightlifting Strength

Push Press

find your daily 4rm

drop to 70-80%

3 sets, 4 reps


Metcon

5 Min AMRAP

50 DUs

10 Toes to bar


3 min rest


5 Min AMRAP

10 KB swings

10 Single arm KB thrusters


3 min rest


5 Min AMRAP

50 Skips

10 Pushups


RX Age 17-44 (24/16KG)

RX Age 14-16 and 45-60 (24/16KG)

RX Age 8-13 (16/12KG)

Weightlifting Strength

Push Press

find your daily 4rm

drop to 70-80%

3 sets, 4 reps


Metcon

5 Min AMRAP

50 DUs

10 Toes to bar


3 min rest


5 Min AMRAP

10 KB swings

10 Single arm KB thrusters


3 min rest


5 Min AMRAP

50 Skips

10 Pushups


RX Age 17-44 (24/16KG)

RX Age 14-16 and 45-60 (24/16KG)

RX Age 8-13 (16/12KG)