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)