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METCON 4 ROUNDS FOR TIME (cap 20’) RX: 21 DEADLIFT 60/40Kg 15 BOX JUMP OVER 60/50cm 9 PUSH JERK 60/40Kg   INTERMEDIATE: 21 DEADLIFT 45/25Kg 15 BOX JUMP OVER 50/40cm 9 PUSH JERK 45/25Kg   BEGINNER: 21 KB DEADLIFT by feel 15 BOX STEP OVER by feel 9 STOH by feel

TEAM WOD OF 2 25’ AMRAP – SWITCH EVERY FULL ROUND 30 DU 10 MT OH DB WALKING LUNGE 20/10 KG LEFT ARM 10 HANG POWER CLEAN 60/45 KG 10 MT OH DB WALKING LUNGE 20/10 KG RIGHT ARM

WEIGHTLIFTING EVERY 1:30 x 10 SETS (15’) 3 SNATCH DEADLIFT + 3 SNATCH PULL @HEAVY   METCON EMOM x 10’ RX: 8 LATERAL BURPEES 5 POWER SNATCH 40/30Kg   INTERMEDIATE: 8 LATERAL BURPEES 5 POWER SNATCH 30/20Kg   BEGINNER: 5 BURPEES 4 HANG POWER SNATCH by feel