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Strength

Sumo Deadlift

Build up to a heavy set of 4 reps

then 8 sets 1 rep EVERY 45 SEC (same 4RM weight)


Metcon

6 Min AMRAP

8 Power snatches

4 Toes to bar

2 min rest

6 Min AMRAP

8 Sumo deadlift high pull

4 HSPUs


RX Age 17-44 (42.5/30KG)

RX Age 14-16 and 45-60 (35/25KG)

RX Age 8-13 (30/20KG)

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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/