
Weightlifting Strength
Push Press
Find your daily 3RM
Drop to 80%
do 5 sets, 3 reps
3 sec pause overhead
Metcon
21-15-9
Power cleans
Pullups (RX+ chest to bar pullups)
Shoulders to overhead
Time cap 10 mins
Choose a weight that allows you to complete the workout in 10 minutes
RX Age 17-44 (52.5/35KG)
RX Age 14-16 and 45-60 (42.5/30KG)
RX Age 8-13 (35/25KG)
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