210901

Weightlifting Strength

Complex

1 Power Snatch + 2 Hang Snatch

Find your daily max

Drop to 80%, 10 min EMOM

Odd min: 2 Power snatch (touch and go)

Even min: 2 Hang snatch

Metcon

2 Rounds for time:

21 Double Russian KB swings

15 Burpees over KBs

9 Hang squat snatch

2 min rest

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

4 Rounds

400 m run

15 plate ground to over head

1 min break

Metcon

2 Rounds for time:

21 Double Russian KB swings

15 Burpees over KBs

9 Double KB front rack squat

2 min rest

RX Age 17-44 (24/16KG)

RX Age 14-16 and 45-60 (24/16KG)

RX Age 8-13 (16/12KG)