210831

Weightlifting Strength
Back Squat
Find your daily 2RM
Drop to 70-80% and do
3 Sets, 2 Reps
Metcon
4 Rounds for time (cap 20 mins)
6 Bar muscle ups (sc 12 Pullups)
9 Box jumps
12 KB swings
15 Cals
RX Age 17-44 (24/16KG)
RX Age 14-16 and 45-60 (24/16KG)
RX Age 8-13 (16/12KG)

Weightlifting Strength
Back Squat
Find your daily 2RM
Drop to 70-80% and do
3 Sets, 2 Reps
Metcon
4 Rounds for time (cap 20 mins)
6 Bar muscle ups (sc 12 Pullups)
9 Box jumps
12 KB swings
15 Cals
RX Age 17-44 (24/16KG)
RX Age 14-16 and 45-60 (24/16KG)
RX Age 8-13 (16/12KG)