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Updated: Aug 10, 2021
Weightlifting Strength
Squat Snatch
Find your daily technical 3RM (drop and go)
then, EMOM 5 mins, 1 squat snatch 3 sec pause bottom (same 3RM weight)
Metcon
Every 5 mins for 4 Rounds
400m run
20/15 Cals
Weightlifting Strength
Deadlifts
Find your 3 RM
Metcon
5 Rounds
400m Run
20/15 Cals Row
20/15 Cals Bike
1 min break
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