Weightlifting Strength
1 Clean + 1 Hang Clean + 1 Thruster + 1 Power Jerk
Find a technical max complex
then drop to 60-70%
10 min EMOM 1 complex
Metcon
For time: (16 min cap)
Buy in 100 DUs
21-15-9
DB Shoulder to overhead (1 DB switch arms every 3 reps)
Burpees
DB box step over (1 DB)
Buy out 100 DUs
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)
Core Strength
3 Rounds for quality
15-20 Hollow rocks
10-15 Superman extensions
10 Hanging hollow to arch
1-2 mins break
Metcon
For time: (16 min cap)
Buy in 100 DUs
21-15-9-6
DB Shoulder to overhead (1 DB switch arms every 3 reps)
Burpees
DB box step over (1 DB)
Buy out 100 DUs
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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