top of page
Search

211103


Weightlifting Strength

EMOM every 90 sec for 10 sets

3 Snatches (drop and go)

start with 30-40% of 1 RM and build up


Metcon

8 Rounds for time (15 min cap)

3 Hang power snatches

6 Burpees over the bar

3 Overhead squats


pick a weight that will allow you to go unbroken

Aerobic Capacity

4k row for time


Metcon

8 Rounds for time

100m run

6 Burpees over the bar

6 Front squats


pick a weight that will allow you to go unbroken

151 views0 comments

Recent Posts

See All

On the 3:00 x 10 Rounds: 1,000 Meter Bike Erg Max Distance Farmer's Carry 22.5 / 15 kg's

Weightlifting Strength Front Squats build up to a heavy set of 5 3 sets 3 reps @ same weight Metcon 6 min amrap 4 thrusters 4 pullups 3 min break 6 min amrap 4 front squats 4 HSPUs RX Age 17-44 (42.5/

EMOM FOR 30 MIN A) 10 DB Squat Cleans B) 10 KB Swings C) 10 DB Sumo Deadlift High Pull D) 15 KB Swings E) 10 DB Push Press F) 20 KB Swings Active mobility

bottom of page