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STRENGTH TEST: IN 15 MIN FIND 1RM OF DEADLIFT
WORK AS FOLLOWING:
8 rep @50%, 6 rep @60%, 5 rep @70%, 3 rep @80%, 1 rep @90%
THEN UP WITH SINGLES
METCON
1:30 ON – 1:30 OFF x 4 INTERVALS
RX:
15 BOX JUMP OVER 60/50 cm
MAX POWER SNATCH 60/45Kg*
INTERMEDIATE:
15 BOX JUMP OVER 50/40 cm
MAX POWER SNATCH 50/35Kg*
BEGINNER:
15 BOX STEP OVER by feel
MAX POWER SNATCH by feel
*REMOVE 5Kg EVERY ROUND
SCORE: MAX SNATCH