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)
Snatch 40KG Wod 10KG DB (could've done better) Time capped at 11:30
27.5 kg 2RM Dropped to 17.5 kg 2 Rounds
Snatch 80 kg Wod Rx time capped @ 2 rounds and 20 lunges
Max weight @ 40KG Achieved 2.5 rounds out of 3 within the 15 mins time cap
Strength 40 KG snatch Wod scaled 17.5 DB Couldn't finish 20 situp & 10 devil press left 15 mins