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220102 Sunday

Updated: Jan 1, 2022


Weightlifting Strength

Complex

1 Power clean + 1 Front squat

Find your max


EMOM 5 mins

2 Power cleans @70-80%


Metcon

AMRAP 15 mins

5 Hang power cleans

5 Burpees over the bar

3/5 Strict pullups (SC ring rows)

RX Age 17-44 (60/42.5KG)

RX Age 14-16 and 45-60 (52.5/35KG)

RX Age 8-13 (42.5/30KG)

Weightlifting Strength

Front Squats

6 sets

2 reps

build up to max


Metcon

AMRAP 15 mins

5 DB Hang power cleans

5 Burpees over the bar

3/5 Strict pullups (SC ring rows)


RX Age 17-44 (22.5/15KG)

RX Age 14-16 and 45-60 (17.5/12.5KG)

RX Age 8-13 (12.5/7.5KG)

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