
Weightlifting Strength
Hang Snatch
10 min EMOM
2 Hang snatches (build up)
5 min EMOM
1 Snatch pull + 1 Hang Snatch @ 70-80% of todays heaviest 2 reps
Metcon
9 min AMRAP
3-6-9-12-15-18-21-24 up the ladder
1 DB hang snatch
HSPUs (SC pushups)
1 DB Box step overs
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)

Aerobic Capacity
Death by air bike (Row optional)
Metcon
9 min AMRAP
3-6-9-12-15-18-21-24 up the ladder
1 DB hang snatch
HSPUs (SC pushups)
1 DB Box step overs
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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