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Weightlifting Strength

Every 90 Sec

5 deadlifts @70% with deadstop

4 Rounds


Metcon

In teams of two


Buy in: 400m run


4 rounds

20 DB lunges

16 Burpees

12 HSPUs


5 mins break

Buy in: 400m run


4 rounds

20 DB shoulders to overhead

16 Box jump overs

12 Toes to bar


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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On the 3:00 x 10 Rounds: 1,000 Meter Bike Erg Max Distance Farmer's Carry 22.5 / 15 kg's

Weightlifting Strength Front Squats build up to a heavy set of 5 3 sets 3 reps @ same weight Metcon 6 min amrap 4 thrusters 4 pullups 3 min break 6 min amrap 4 front squats 4 HSPUs RX Age 17-44 (42.5/