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Updated: Mar 14, 2022
Weightlifting Strength
Hang squat cleans
Every 2 mins
3 sets 3 reps @70-80%
Metcon
5 rounds (20 min cap)
25/20 cals
20 wallballs
15 burpees
Weightlifting Strength
Front squats
Every 2 mins
3 sets 3 reps @70-80%
Metcon
5 rounds (20 min cap)
25/20 cals
20 wallballs
15 burpees
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