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Updated: Mar 17, 2022
Weightlifting Strength
Split jerk
find todays heavy single with 3 sec pause in the catch
Metcon
In teams of two (22 min cap)
1-2-3-4-5-6-7-8-9-10-11-12-11-10-9-8-7-6-5-4-3-2-1
Deadlifts
Burpees over the bar
RX Age 17-44 (100/70KG)
RX Age 14-16 and 45-60 (87.5/60KG)
RX Age 8-13 (75/52.5KG)
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