+97339533130
Strength
Deadlifts
Build to a heavy set of 10 reps
drop to 70% and do: 3 sets
10 reps
2 mins break between sets
Metcon
6 min AMRAP:
10/8 cal Row (or 200m run)
8 Burpees over the bar
6 Hang power cleans
Rest 2 min
6 min AMRAP:
200m run
8 Burpees over the bar
6 Front squats
RX Age 17-44 (52.5/35KG)
RX Age 14-16 and 45-60 (42.5/30KG)
RX Age 8-13 (35/25KG)
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