211009

Weightlifting Strength

Power Snatch

Find today’s heavy 2RM (drop and go)

Every 30 sec for 10 sets

1 Power snatch @80%

Metcon

Every 90 sec for 10 rounds

3 Power snatches

6 OHS

9 Box jump over

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

Back Squat

5 @ 40%

3 @ 50%

AMRAP @ 60%

Metcon

2 Rounds of:

2 min AMRAP

10 Toes to bar

10 2DB hang power clean

2 min rest

2 min AMRAP

10 Pullups (RX+ C2B)

10 2DB STOH

2 min rest

2 min AMRAP

10 Burpees over DBs

10 2DB Thrusters

2 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)