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Weightlifting Strength

Back rack lunges

4 sets

12 reps alternating

same weight


Metcon

For time (15min cap)

5 rounds for time

15/10 cals bike (20/15 cals row)

12 Hang power clean (2 DBs)

9 Handstand pushups (sc 9 pushups)


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

Back rack lunges

4 sets

12 reps alternating

same weight


Metcon

For time (15min cap)

5 rounds for time

15/10 cals bike (20/15 cals row)

12 Hang power clean (2 DBs)

9 Handstand pushups (sc 9 pushups)


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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