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220112 Wednesday


Weightlifting Strength

1 Hang clean + 1 front squat + 1 power jerk

Find today’s heavy


EMOM 5 mins at 80%

Metcon 30 DB power cleans

30m Handstand walks

30 Pullups

30 DB cluster

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

1 front squat + 1 power jerk

Find today’s heavy


EMOM 5 mins at 80%

Metcon 30 DB power cleans

30m Handstand walks

30 Pullups

30 DB cluster

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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