210929

Weightlifting Strength

Power Jerk (from the floor)

Find your 3rm technical

Same weight

5 Sets 1 Rep 3 sec pause in the catch (EMOM)

Metcon

3 Rounds

2 min AMRAP

6 Box jump overs

6 Hang power snatch

1 min rest

2 min AMRAP

6 Box jumps

6 Power clean and jerk

1 min rest

RX Age 17-44 (52.5/35KG)

RX Age 14-16 and 45-60 (42.5/30KG)

RX Age 8-13 (35/25KG)

Weightlifting Strength

Power Jerk

Find your 3rm technical

Same weight

5 Sets 1 Rep 3 sec pause in the catch (EMOM)

Metcon

3 Rounds

2 min AMRAP

6 Box jump overs

12 DB Single arm hang snatches

1 min rest

2 min AMRAP

6 Box jumps

12 Double DB clean and jerk

1 min rest

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)