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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)

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