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220306 Sunday


Weightlifting Strength

Power clean

2 sets

10-8-6 touch and go

@45-50-55% of 1rm


Metcon

For time

400m run

15 squat cleans

400m run

12 squat cleans

400m run

9 squat cleans

400m run

6 squat cleans


RX Age 17-44 (52.5/35KG)

RX Age 14-16 and 45-60 (42.5/30KG)

RX Age 8-13 (35/25KG)

Aerobic Capacity

40-30-20-10

calories

75 DUs after each set (75 skips)


Metcon

For time

400m run

15 DB squat cleans

400m run

12 DB squat cleans

400m run

9 DB squat cleans

400m run

6 DB squat cleans

RX Age 17-44 (17.5/12.5KG)

RX Age 14-16 and 45-60 (15/10KG)

RX Age 8-13 (10/5KG)

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