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Weightlifting Strength

Clean and jerk complex

1 Hang power clean + 1 Front squat + 1 Power jerk + 1 Split jerk


build up to a heavy complex


Metcon

For time (15min cap)

30-20-10

DB snatches

15-10-5

Toes to bar


50 double unders after each round


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

1 Front squat + 1 Power jerk


build up to a heavy complex


Metcon

For time (15min cap)

30-20-10

DB snatches

15-10-5

Toes to bar


50 double unders after each round


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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