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Updated: Jul 28, 2021
Strength
Deadlifts from deficit (20kg Plate)
Find 2 RM
then
Good mornings with load
3 Sets 8 Reps as heavy as form allows
Metcon
3 Rounds
2 Min AMRAP
10 Pullups
10 DB Squats
10 Box jump overs
1 min break
2 Min AMRAP
10 Toes to Bar
10 Burpees
10 Front Rack Lunges
RX Age 17-44 (22.5/15KG)
RX Age 14-16 and 45-60 (17.5/12.5KG)
RX Age 8-13 (12.5/7.5KG)
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