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220110 Monday


Weightlifting Strength

Front rack lunges

6 reps, build to heavy set


then drop to 50% and perform 15 reps of

1 front squat, 1 right lunge, 1 left lunge


Metcon

For time (16 min cap)

40 cals (800m run)

30 Single arm DB hang power clean

20 Burpees

30 Cals (600m run)

20 DB snatch

10 Burpees

20 Cals (400m run)

10 Single arm devil press

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)


Weightlifting Strength

Front rack lunges

6 reps, build to heavy set


then drop to 50% and perform 15 reps of

1 front squat, 1 right lunge, 1 left lunge


Metcon

For time (16 min cap)

40 cals (800m run)

30 Single arm DB hang power clean

20 Burpees

30 Cals (600m run)

20 DB snatch

10 Burpees

20 Cals (400m run)

10 Single arm devil press

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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On the 3:00 x 10 Rounds: 1,000 Meter Bike Erg Max Distance Farmer's Carry 22.5 / 15 kg's

Weightlifting Strength Front Squats build up to a heavy set of 5 3 sets 3 reps @ same weight Metcon 6 min amrap 4 thrusters 4 pullups 3 min break 6 min amrap 4 front squats 4 HSPUs RX Age 17-44 (42.5/