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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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