210904

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)