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211227 Monday


Weightlifting Strength

Strict Press

6 sets to find your heavy single (10 min cap)

start with 50% Sumo deadlifts

6 sets to find your heavy single (10 min cap)

start with 50%


Metcon

20 min AMRAP 20 Wallballs

10 Deadlifts

10 Burpees

10 Front squats

20 Double Unders

1 min break


RX Age 17-44 (80/55KG)

RX Age 14-16 and 45-60 (70/50KG)

RX Age 8-13 (60/42.5KG)

Weightlifting Strength

Strict Press

6 sets to find your heavy single (10 min cap)

start with 50% Sumo deadlifts

6 sets to find your heavy single (10 min cap)

start with 50%


Metcon

20 min AMRAP 20 Wallballs

10 Deadlifts

10 Burpees

10 Front squats

20 Double Unders

1 min break


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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