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220226 Saturday


Weightlifting Strength

Power snatch

2 rounds (Touch and go for all) 2-3 mins rest between sets


10 Power snatches @40% 8 Power snatches @45% 6 Power snatches @50%

Metcon

5 Rounds for time (20 min cap)

5 Power snatches

10 Burpees over the bar

10 Power cleans

10 Burpees over the bar


RX Age 17-44 (42.5/30KG)

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

RX Age 8-13 (30/20KG)

Aerobic Capacity

800m row easy pace

1 min break

400m row hard pace

1 min break

400m row hard pace

1 min break

600m row easy pace

1 min break

300m row hard pace

1 min break

300m row hard pace

1 min break

400m row easy pace

1 min break

200m row hard pace

1 min break

200m row hard pace

1 min break


Metcon

5 Rounds for time (20 min cap)

10 1DB Power snatches

10 Burpees over the DB

10 2DB Power cleans

10 Burpees over the DB


RX Age 17-44 (15/10KG)

RX Age 14-16 and 45-60 (12.5/7.5KG)

RX Age 8-13 (7.5/5KG)

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