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Weightlifting Strength
Clean complex
1 clean pull + 1 clean + 2 front squats
build to heavy max for the day
10 min emom
1 squat clean @90% of the complex
Metcon
12 min AMRAP
30/25 cals (600m run)
30 hand release pushups
30 situps
30 air squats
Weightlifting Strength
Front squat
build to 3rm
10 min emom
1 front squat @90% of 3 rm
Metcon
15 min AMRAP
30/25 cals (600m run)
30 hand release pushups
30 situps
30 air squats
On the 3:00 x 10 Rounds: 1,000 Meter Bike Erg Max Distance Farmer's Carry 22.5 / 15 kg's
Weightlifting Strength Front Squats build up to a heavy set of 5 3 sets 3 reps @ same weight Metcon 6 min amrap 4 thrusters 4 pullups 3 min break 6 min amrap 4 front squats 4 HSPUs RX Age 17-44 (42.5/
EMOM FOR 30 MIN A) 10 DB Squat Cleans B) 10 KB Swings C) 10 DB Sumo Deadlift High Pull D) 15 KB Swings E) 10 DB Push Press F) 20 KB Swings Active mobility