+97339533130
Weightlifting Strength
1 Snatch Pull + 1 Power snatch
Build to max
10 min emom 1 snatch
3 sec pause in the catch @80%
Metcon 5 rounds for time
3 STOH
6 Chest to bar pullups
9 Deadlifts
RX Age 17-44 (70/50KG)
RX Age 14-16 and 45-60 (60/42.5KG)
RX Age 8-13 (52.5/35KG)
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