211020 Oct Challenge 2/5

Weightlifting Strength

Snatch

Build up to a daily technical heavy single

Drop to 80%

5 sets, 1 rep, 3 sec pause at the catch position

Metcon

10 Rounds for time (Cap 15 mins)

3 Overhead squats

5 Chest to bar pullups

RX Age 17-44 (42.5/30KG)

RX Age 14-16 and 45-60 (35/25KG)

RX Age 8-13 (30/20KG)

Part A

Snatch

1 RM

Part B

RX Category

10 Rounds for time (Cap 15 mins)

3 Overhead squats

5 Chest to bar pull ups (Female/kids/masters pull ups)

RX Age 17-44 (42.5/30KG)

RX Age 14-16 and 45-60 (35/25KG)

RX Age 8-13 (30/20KG)

SC Category

10 Rounds for time (Cap 15 mins)

3 Front squats

5 Jumping pullups

SC Age 17-44 (42.5/30KG)

SC Age 14-16 and 45-60 (35/25KG)

SC Age 8-13 (30/20KG)

Score for part A is weight lifted, score for part B is time completed or total reps done under the time cap.

Deadline to post the score is midnight.

Score posting format:

October Challenge

RX or SC

Weight lifted

Time or Reps completed

Weightlifting Strength

Deadlift

5 RM

Metcon

In Teams of 2

AMRAP 23 mins

50/40 Air bike cals (row)

40 Wallballs

30 Burpees