211225
Updated: Dec 26, 2021

Weightlifting Strength
Overhead squats
EMOM 10 mins
3 reps
First 5 mins build up
Second 5 mins same weight
Metcon
For time (12 min cap)
30 HSPUs
60 Deadlifts
240 Double unders
RX Age 17-44 (80/55KG)
RX Age 14-16 and 45-60 (70/50KG)
RX Age 8-13 (60/42.5KG)

Weightlifting Strength
Overhead squats
EMOM 10 mins
3 reps
First 5 mins build up
Second 5 mins same weight
Metcon
For time (12 min cap)
30 HSPUs
60 Deadlifts
240 Double unders
RX Age 17-44 (80/55KG)
RX Age 14-16 and 45-60 (70/50KG)
RX Age 8-13 (60/42.5KG)