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220116 Monday


Weightlifting Strength

Back Squats

find 2 RM

then

5 sets 1 rep @80-90%


Metcon

5 rounds for time

3 Bar muscle ups

6 HSPUs

9 DB Hang power clean

12 DB front rack lunges


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

Back Squats

find 2 RM

then

5 sets 1 rep @80-90%


Metcon

5 rounds for time

3 Bar muscle ups

6 HSPUs

9 DB Hang power clean

12 DB front rack lunges


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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