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)
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