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Weightlifting Strength
1 clean + 1 front squat
10 min emom 1 complex
start from 60% of 1 RM and build up each minute
Metcon
7 min amrap
3-6-9-12-15 etc
devil press (2 dbs)
*10 box jump over after each set 3 min rest
7 min amrap
3-6-9-12-15 etc
burpee box jumps
*10 db snatches after each set (1 db)
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)
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