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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)

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