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Weightlifting Strength

Hang Clean

Find your daily 3RM (no dropping the bar)

Drop to 80-90% and do 5 sets of:

1 Hang clean + 1 front squat

Metcon

12 min AMRAP

18/14 Cal row (300m run)

12 Wallballs

6 Toes to bar

3 Burpee box jump

RX Age 17-44 (10/6KG) (10/9FT)

RX Age 14-16 and 45-60 (10/6KG) (9/8FT)

RX Age 8-13 (6/4KG) (9/8FT)

Aerobic Capacity

5 Rounds

500m row for time

rest 1:1

(Goal is to maintain same time for all rounds)

Metcon

12 min AMRAP

18/14 Cal row (300m run)

12 Wallballs

6 Toes to bar

3 Burpee box jump

RX Age 17-44 (10/6KG) (10/9FT)

RX Age 14-16 and 45-60 (10/6KG) (9/8FT)

RX Age 8-13 (6/4KG) (9/8FT)