210911
- Osama Kamaluddin
- Sep 10, 2021
- 1 min read
Weightlifting Strength
Snatch Complex
1 Snatch + 1 High Hang Snatch
Find your max in the complex
Drop down to 80-90% and perform 6 more quality sets
Metcon
10 Min AMRAP
10 Hand release pushups
10 KB swings
10 Wallballs
RX Age 17-44 (24/16KG)
RX Age 14-16 and 45-60 (24/16KG)
RX Age 8-13 (16/12KG)
RX Age 17-44 (10/6KG) (10/9FT)
RX Age 14-16 and 45-60 (10/6KG) (9/8FT)
RX Age 8-13 (6/4KG) (9/8FT)
Weightlifting Strength
Deadlifts
Build to a heavy set of 2 reps
4 Sets, 2 Reps @70-80%
Metcon
10 Min AMRAP
10 Hand release pushups
10 KB swings
10 Wallballs
RX Age 17-44 (24/16KG)
RX Age 14-16 and 45-60 (24/16KG)
RX Age 8-13 (16/12KG)
RX Age 17-44 (10/6KG) (10/9FT)
RX Age 14-16 and 45-60 (10/6KG) (9/8FT)
RX Age 8-13 (6/4KG) (9/8FT)
Snatch 35 kg Drop sets 25kg 6 rounds + 10 scaled (4 kg ball, 12 kg KB)
30 KG 20 KG drop set 4 rounds KB 12 KG WB 4 KG
22.5 KG 20 KG drop set 6 rounds - 10 reps (KB 12KG - Wall balls 4KG)
75 KG 60 Kg drop set Skipped the WOD coz laitho weyana
50 kg snatch Rx : 3 rounds 20 reps