210821

Weightlifting Strength

Hang Power Snatch

Find your daily 3RM (no dropping the bar)

Same weight 5 min EMOM

1 Hang power snatch 3 sec pause in the receiving position

Metcon

4 Rounds for time

400m run

15 Burpees over the bar

6 Overhead squats

RX Age 17-44 (52.5/35KG)

RX Age 14-16 and 45-60 (42.5/30KG)

RX Age 8-13 (35/25KG)

Aerobic Capacity

Teams of 2 (25 min cap)

10 Rounds for time

10 Bike cals (each in every rounds)

Total 200 cals

Metcon

4 Rounds for time

400m run

15 Burpees over the bar

6 Front squats

RX Age 17-44 (52.5/35KG)

RX Age 14-16 and 45-60 (42.5/30KG)

RX Age 8-13 (35/25KG)