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Weightlifting Strength

Squat clean

8 sets

Every 90 sec 1 squat clean

start from 60% and build up


5 min emom

1 squat clean @80-90%


Metcon

3 rounds for time (15min cap)

500m row (400m run)

21 Kb swings

12 Toes to bar


RX Age 17-44 (24/16KG)

RX Age 14-16 and 45-60 (24/16KG)

RX Age 8-13 (16/12KG)

Weightlifting Strength

Front squat

8 sets

Every 90 sec 2 front squats

start from 60% and build up


5 min emom

2 front squats @80-90%


Metcon

3 rounds for time (15min cap)

500m row (400m run)

21 Kb swings

12 Toes to bar


RX Age 17-44 (24/16KG)

RX Age 14-16 and 45-60 (24/16KG)

RX Age 8-13 (16/12KG)

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