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Weightlifting Strength

Push press

3rm technical heavy

3 sets 3 reps @80% of 1rm


Front squats

EMOM 2 mins

5 sets 4 reps @70-80% of recent 1rm


Metcon

4 rounds of (cap 16 mins)

200m run

4 Devil presses

8 Pull ups

12 Wall balls

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

Push press

3rm technical heavy

3 sets 3 reps @80% of 1rm


Metcon

4 rounds of (cap 16 mins)

200m run

4 Devil presses

8 Pull ups

12 Wall balls

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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