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Weightlifting Strength

Hang Snatch

emom 10 mins

1 Hang snatch

start 30-40% and load up


Back squat

4 sets

2 reps

@80% same weight all sets


Metcon

5 rounds for time

6 Burpees over the bar

3 Power snatches

1 Overhead squat


RX Age 17-44 (60/42.5KG)

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

RX Age 8-13 (42.5/30KG)

Weightlifting Strength

Back squat

4 sets

2 reps

@80% same weight all sets


Metcon

5 rounds for time

9 Burpees over the bar

6 DB snatches

6 DB goblet squats


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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