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210728

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)

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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/