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RX version:
12 Min AMRAP
Up the ladder
2-4-6-8-10-12... etc
Toes to Bar
Power Cleans
RX Age 17-44 (70/50KG)
RX Age 14-16 and 45-60 (60/42.5KG)
RX Age 8-13 (52.5/35KG)
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Scaled version:
12 Min AMRAP
Up the ladder
2-4-6-8-10-12... etc
Leg raises to above hip level
Power Cleans
Scaled Age 17-44 (52.5/35KG)
Scaled Age 14-16 and 45-60 (42.5/30KG)
Scaled Age 8-13 (35/25KG)
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