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220126 Wednesday

Updated: Jan 26


Weightlifting Strength

Hang clean

find your 3rm


5 min emom 1hang clean + 1 front squat @80-90%


Metcon

2 Rounds


3 min amrap

10 hang power cleans

10 burpees over the bar

10 front squats


1 min rest


3 min amrap

10 STOH

10 Burpees over the bar

10 Front rack lunge


1 min rest


RX Age 17-44 (42.5/30KG)

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

RX Age 8-13 (30/20KG)

Aerobic Capacity

4 rounds

20/17 cals bike

60 DUs / 90 SUs

20/17 cals row

1 min rest


Metcon

2 Rounds


3 min amrap

10 burpees over the bar

10 front squats


1 min rest


3 min amrap

10 STOH

10 Burpees over the bar

10 Front rack lunge


1 min rest


RX Age 17-44 (42.5/30KG)

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

RX Age 8-13 (30/20KG)

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