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Weightlifting Strength

Squat clean

10 min EMOM

1 rep @70-80%


Metcon

18-15-12-9-6-3 (15 min cap)

DB hang clean and jerk

Toes to bar

DB box step over

(using 2 dbs)

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

Deadlifts

Find your daily 8RM

drop to 70-80%

2 sets 10 reps


Metcon

18-15-12-9-6-3 (15 min cap)

DB hang clean and jerk

Toes to bar

DB box step over

(using 2 dbs)

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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