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Strength

4 Rounds for quality

8-10 Bulgarian split squat (each leg)

8-10 Single leg deadlift (each leg)


Metcon

2 Rounds

2 min AMRAP

6 Alternating DB snatches

8 Single DB OHS (SC goblet squat)

10 Burpees over DB


1 min rest


2 min AMRAP

6 Alternating DB hang clean and jerk

8 DB single arm overhead lunges

10 Situps


1 min rest


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)

Strength

4 Rounds for quality

8-10 Bulgarian

8-10 Single leg deadlift (each leg)


Metcon

2 Rounds

2 min AMRAP

6 Alternating DB snatches

8 Single DB OHS (SC goblet squat)

10 Burpees over DB


1 min rest


2 min AMRAP

6 Alternating DB hang clean and jerk

8 DB single arm overhead lunges

10 Situps


1 min rest


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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