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211110


Weightlifting Strength

Power Snatch

Every 90 sec

5 sets 3 reps

@70% of your 1 RM


Metcon

21-15-9

Power snatch

Toes to bar


RX Age 17-44 (42.5/30KG)

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

RX Age 8-13 (30/20KG)

Weightlifting Strength Deadlifts

5 sets

3 reps

all sets same weight (touch and go) as heavy as form allows


Metcon

5 Rounds for time

400m run

10 burpee box jump

10 thrusters

1 min rest


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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