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2200214 Monday


Weightlifting Strength

Back squats

8 sets 2 reps every 90 sec @85-90% of 1 RM


Romanian deadlifts

3 sets 8 reps as heavy as form allows

Metcon

8 min amrap

3 rope climbs

75 DUs (sc 75 single under)


3 mins rest


8 min amrap

10 meter handstand walk (sc 20m bear crawl)

10 double KB hang snatches or hang c&j


RX Age 17-44 (24/16KG)

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

RX Age 8-13 (16/12KG)

Weightlifting Strength

Back squats

8 sets 2 reps every 90 sec @85-90% of 1 RM


Romanian deadlifts

3 sets 8 reps as heavy as form allows

Metcon

8 min amrap

3 rope climbs

75 DUs (sc 75 single under)


3 mins rest


8 min amrap

10 meter handstand walk (sc 20m bear crawl)

10 double KB hang snatches or hang c&j


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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