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220302 Wednesday


Weightlifting Strength

1 Snatch + 1 overhead squat

build to max


back squat

every 2 mins

4 sets x 3 reps @75%

3 sec lowering, fast up


Metcon

Amrap 10 mins

60 DUs (SC 120 skips)

30/22 cals

30 Russian swings (eye level)


RX Age 17-44 (24/16KG)

RX Age 14-16 and 45-60 (24/16KG)

RX Age 8-13 (16/12KG)

Weightlifting Strength

back squat

every 2 mins

4 sets x 3 reps @75%

3 sec lowering, fast up


Metcon

Amrap 10 mins

60 DUs (SC 120 skips)

30/22 cals

30 Russian swings (eye level)


RX Age 17-44 (24/16KG)

RX Age 14-16 and 45-60 (24/16KG)

RX Age 8-13 (16/12KG)

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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/