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Weightlifting Strength

Snatch

Find your daily 2RM (drop and go)

Drop to 70-80% and do:

10 Sets 1 Rep

3 Sec pause in the receiving position:


Metcon

3 Rounds

40 Reverse lunges

30 Alternate DB hang snatch

20 Situps

10 Single arm devil press

1 min rest


RX Age 17-44 (22.5/15KG)

RX Age 14-16 and 45-60 (17.5/12.5KG)

RX Age 8-13 (12.5/7.5KG)



Weightlifting Strength

Front Squat

Find your daily 2RM

Drop to 70-80% and do:

10 Sets 1 Rep

3 Sec pause in the bottom position:


Metcon

3 Rounds

40 Reverse lunges

30 Alternate DB hang snatch

20 Situps

10 Single arm devil press

1 min rest


RX Age 17-44 (22.5/15KG)

RX Age 14-16 and 45-60 (17.5/12.5KG)

RX Age 8-13 (12.5/7.5KG)

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