
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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