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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)

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