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220321 Monday


Weightlifting Strength

Snatch + snatch balance

find technical heavy 2+1

5 min emom 1+1 @90% with 2 second pause in the bottom of snatch balance

Metcon

2 rounds of


AMRAP 4 mins:

3-6-9-12-15-18 etc

HSPUs (sc pushups)

2DBs box step overs (24/20)


2 mins rest


AMRAP 4 mins:

3-6-9-12-15-18 etc

Toes to bar

thrusters


2 mins rest

RX Age 17-44 (42.5/30KG)

RX Age 14-16 and 45-60 (35/25KG)

RX Age 8-13 (30/20KG)

Aerobic Capacity

10 sets

50 m sprints

1-2 min break

Metcon

2 rounds of


AMRAP 4 mins:

3-6-9-12-15-18 etc

HSPUs (sc pushups)

2DBs box step overs (24/20)


2 mins rest


AMRAP 4 mins:

3-6-9-12-15-18 etc

Toes to bar

thrusters


2 mins rest

RX Age 17-44 (42.5/30KG)

RX Age 14-16 and 45-60 (35/25KG)

RX Age 8-13 (30/20KG)

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