210915

Weightlifting Strength
Complex
1 Power Cluster + 1 Power Jerk
find today's heavy complex
10 Min EMOM
1 Power cluster at 80-90%
Metcon
8 min AMRAP
12 Wallballs
8 Hang clean and jerk
4 Strict pullups
3 min rest
8 min AMRAP
12 Box jump over
8 Front squats
4 Pike pushups (strict HSPUs)
RX Age 17-44 (60/42.5KG)
RX Age 14-16 and 45-60 (52.5/35KG)
RX Age 8-13 (42.5/30KG)

Weightlifting Strength
Complex
1 Push Press + 1 Power Jerk
find today's heavy complex
10 Min EMOM
1 Push Press at 80-90%
Metcon
8 min AMRAP
12 Wallballs
8 DB Hang clean and jerk
4 Strict pullups
3 min rest
8 min AMRAP
12 Box jump over
8 DB Front squats
4 Pike pushups (strict HSPUs)
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)