250913 Saturday
Weightlifting
Power cleans
Build to 3RM drop and go
Every 20 sec x 15 sets x 1 rep at 90%
Metcon
3 rounds for time
30/22 cals or 600m run
21 KB swings 24/16
12 pullups
14 min cap
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See AllIn teams of two 2 rounds 10 strict pullups 75 DUs 10+10 pistols 10m HSW (RX+ add pirouette) 2 min rest 2 rounds 30/25 cals 10 strict HSPUs 2 min rest 2 rounds 400m synchro run 25 thrusters 40/30 15 BM
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