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WEIGHTLIFTING
EVERY 1:15 x 8 SETS
1 HANG SQUAT CLEAN + 2 PUSH JERK @ INCREASING WEIGHT, NO DROP
METCON
4 ROUNDS FOR TIME
RX:
60 DOUBLE UNDERS
15 HANG POWER CLEAN 50/35Kg
12 LATERAL BURPEES
INTERMEDIATE:
100 SINGLE UNDERS
15 HANG POWER CLEAN 40/25Kg
12 LATERAL BURPEES
BEGINNER:
60 SINGLE UNDERS
15 HANG POWER CLEAN by feel
12 BURPEES
CAP TIME 16’