210922
Updated: Sep 22, 2021

Weightlifting Strength
Super set
4 rounds for quality:
5 Strict press
5-10 Strict pullups
Metcon
3 Rounds of:
AMRAP 90 sec
30 DUs
10 KB SDHP
1 min break
AMRAP 90 sec
10 Burpees
10 KB Goblet squats
1 min break
AMRAP 90 sec
10 V-Ups
5 right arm KB swing
5 left arm KB swing
1 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
Super set
4 rounds for quality:
5 Strict press
5-10 Strict pullups
Metcon
3 Rounds of:
AMRAP 90 sec
30 DUs
10 KB SDHP
1 min break
AMRAP 90 sec
10 Burpees
10 KB Goblet squats
1 min break
AMRAP 90 sec
10 V-Ups
5 right arm hang clean and jerk
5 left arm hang clean and jerk
1 min break
RX Age 17-44 (24/16KG)
RX Age 14-16 and 45-60 (24/16KG)
RX Age 8-13 (16/12KG)