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220319 Saturday


Weightlifting Strength

1 power clean + 2 front squats

find your heavy for today

5 min emom 80-90%

Metcon

10 min emom

min 1: Max cals

min 2: Max air squats


Directly into

10 min AMRAP

10 bar muscle ups (SC chest to bar pullups)

20 step ups

20m overhead 1db lunges


RX Age 17-44 (22.5/15KG)

RX Age 14-16 and 45-60 (17.5/12.5KG)

RX Age 8-13 (12.5/7.5KG)

Weightlifting Strength

2 front squats

find your heavy for today

5 min emom 80-90%

Metcon

10 min emom

min 1: Max cals

min 2: Max air squats


Directly into

10 min AMRAP

10 bar muscle ups (SC chest to bar pullups)

20 step ups

20m overhead 1db lunges


RX Age 17-44 (22.5/15KG)

RX Age 14-16 and 45-60 (17.5/12.5KG)

RX Age 8-13 (12.5/7.5KG)

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