
Weightlifting Strength
Bench press
3 sets
3 reps
Deadlifts
3 sets
3 reps
Metcon
18 min AMRAP
10 Burpees
5 Bar muscle ups (sc 10 pullups)
5 Power cleans
10 Box jump overs
5 Thrusters
1 min rest
RX Age 17-44 (52.5/35KG)
RX Age 14-16 and 45-60 (42.5/30KG)
RX Age 8-13 (35/25KG)

Weightlifting Strength
Bench press
3 sets
3 reps
Deadlifts
3 sets
3 reps
Metcon
18 min AMRAP
10 Burpees
5 Bar muscle ups (sc 10 pullups)
10 Box jump overs
5 Thrusters
1 min rest
RX Age 17-44 (52.5/35KG)
RX Age 14-16 and 45-60 (42.5/30KG)
RX Age 8-13 (35/25KG)
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