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STRENGTH
DEADLIFT
5 REP @75%, 3 REP @85%, 1+ REP @95%
REST 2/3 MIN BETWEEN SETS
METCON
21–15–9
RX:
DEADLIFT 100/70Kg
BOX JUMP OVER 60/50cm
DOUBLE UNDERS x3 (63–45–27)
INTERMEDIATE:
DEADLIFT 80/50Kg
BOX JUMP OVER 60/50cm
SINGLE UNDERS (90–70–50)
BEGINNER:
DEADLIFT by feel
BOX STEP OVER
SINGLE UNDERS (70–50–30)
CAP TIME 12