210816

Weightlifting Strength

1 Power Snatch + 1 Hang Snatch

Find heaviest technical then drop to 80-90%

3 Sets (2 sec pause in the catch)

Metcon

5 Rounds for time (20 min cap)

10 2DB Deadlifts

10 Situps

10 2DB Box step overs (24/20")

10 Single arm DB thrusters

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)

Aerobic Capacity

3k Row

Metcon

5 Rounds for time (20 min cap)

10 2DB Deadlifts

10 Situps

10 2DB Box step overs (24/20")

10 Single arm DB thrusters

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)