+97339533130
Strength
Power Clean
Find your technical 2 RM
Then, drop to 70-80%
5 Sets 3 Reps every 90 seconds
Metcon
9 Min AMRAP
40 Double unders (80 Singles)
4 Power cleans
1 Burpee pullup
*add 2 power cleans and 2 burpee pull-ups each round
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...
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...
100 kg 4 rounds and 11 reps RX
105 kg 3 rounds and 41 reps RX