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Weightlifting Strength

Deadlifts

5 sets

3 reps

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

Metcon

In teams of two

For time:

40 Strict press

30 Power cleans

20 Pullups

200m Run

RX Age 17-44 (42.5/30KG)

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

RX Age 8-13 (30/20KG)

40 Push press

30 Power cleans

20 Pullups

200m Run

RX Age 17-44 (52.5/35KG)

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

RX Age 8-13 (35/25KG)

40 Push jerk

30 Power cleans

20 Pullups

200m Run

RX Age 17-44 (60/42.5KG)

RX Age 14-16 and 45-60 (52.5/35KG)

RX Age 8-13 (42.5/30KG)