210906

Weightlifting Strength
Deadlifts
Find your daily 3RM (not touch and go, fast reps)
4 Sets 2 Reps same weight
Metcon
5 Rounds
in 1 minute window
15/10 cals on the bike (all out) (30 sec cap)
Double KBs swing remaining time
2 min break
RX Age 17-44 (24/16KG)
RX Age 14-16 and 45-60 (24/16KG)
RX Age 8-13 (16/12KG)

Weightlifting Strength
Deadlifts
Find your daily 3RM (not touch and go, fast reps)
4 Sets 2 Reps same weight
Metcon
5 Rounds
in 1 minute window
15/10 cals on the bike (all out) (30 sec cap)
Double KBs swing remaining time
2 min break
RX Age 17-44 (24/16KG)
RX Age 14-16 and 45-60 (24/16KG)
RX Age 8-13 (16/12KG)