Weightlifting Strength
Power Clean
5 sets
2 reps
@70-80% every 90 seconds
Metcon
5 Min AMRAP
12/8 Cal row
8 Burpees over the bar
6 Hang power cleans
3 Ring muscle ups (SC 6 pullups)
3 Min rest
5 Min AMRAP
12 Squats
8 Burpees over the bar
6 Shoulder to over head
3 Ring muscle up (SC 6 pullups)
RX Age 17-44 (60/42.5KG)
RX Age 14-16 and 45-60 (52.5/35KG)
RX Age 8-13 (42.5/30KG)
Aerobic Capacity
Row
5 rounds of
90 sec easy pace
30 sec fast pace
60 sec moderate pace
Metcon
5 Min AMRAP
12/8 Cal row
8 Burpees over the DBs
6 DB hang power cleans
3 Ring muscle ups (SC 6 pullups)
3 Min rest
5 Min AMRAP
12 Squats
8 Burpees over the DBs
6 DB shoulder to over head
3 Ring muscle up (SC 6 pullups)
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)
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