210814

Weightlifting Strength

Power Clean

Find your technical 2 RM for the day (touch and go)

drop to 80-90%

3 Sets

2 Reps

Metcon

2 Rounds (11 min total)

AMRAP 2 mins

6 Shoulders to overhead

6 Toes to bar

1 min rest

AMRAP 2 mins

6 Power cleans

6 Burpees over the bar

1 min rest

RX Age 17-44 (60/42.5KG)

RX Age 14-16 and 45-60 (52.5/35KG)

RX Age 8-13 (42.5/30KG)

Weightlifting Strength

Back Squats

5 Sets

5 Reps

Metcon

2 Rounds (11 min total)

AMRAP 2 mins

6 DB Shoulders to overhead

6 Toes to bar

1 min rest

AMRAP 2 mins

6 DB Power cleans

6 Burpees over the bar

1 min rest

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)