211110

Weightlifting Strength

Power Snatch

Every 90 sec

5 sets 3 reps

@70% of your 1 RM

Metcon

21-15-9

Power snatch

Toes to bar

RX Age 17-44 (42.5/30KG)

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

RX Age 8-13 (30/20KG)

Weightlifting Strength Deadlifts

5 sets

3 reps

all sets same weight (touch and go) as heavy as form allows

Metcon

5 Rounds for time

400m run

10 burpee box jump

10 thrusters

1 min rest

RX Age 17-44 (42.5/30KG)

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

RX Age 8-13 (30/20KG)