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2200205 Saturday


Weightlifting Strength

1 Power clean + 1 power jerk

10 reps @50% 8 reps @60% 6 reps @70% 4 reps @75% 2 reps @80%

Metcon

20 min amrap

30/22 cals bike

30 kb swings

30/22 cals bike

30/20 pushups

30/22 cals bike

30 wallballs


RX Age 17-44 (24/16KG)

RX Age 14-16 and 45-60 (24/16KG)

RX Age 8-13 (16/12KG)

Gymnastics Strength

Every 2 mins

5 strict pullups + max kipping pullups


Metcon

20 min amrap

30/22 cals bike

30 kb swings

30/22 cals bike

30/20 pushups

30/22 cals bike

30 wallballs


RX Age 17-44 (24/16KG)

RX Age 14-16 and 45-60 (24/16KG)

RX Age 8-13 (16/12KG)

 
 
 

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