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220105 Wednesday


Weightlifting Strength

Klokov snatch

find your heavy single for the day

Emom 6 mins 1 snatch at 70-80%


Metcon

8 min AMRAP

10 Hang snatches

10 Burpees over the bar

50 Double unders


RX Age 17-44 (42.5/30KG)

RX Age 14-16 and 45-60 (35/25KG)

RX Age 8-13 (30/20KG)


Aerobic Capacity

For time

500m row

25 Situps

400m row

20 Situps

300m row

15 Situps

200m row

10 Situps

100m row

5 situps


Metcon

12 min AMRAP

16 Single arm DB Hang snatches

10 Burpees over the bar

50 Double unders

RX Age 17-44 (17.5/12.5KG)

RX Age 14-16 and 45-60 (15/10KG)

RX Age 8-13 (10/5KG)


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