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Weightlifting Strength

Squat cleans

15 mins to build to a heavy single for the day

not more than 90% of 1rm


Metcon

Every 3 mins for 6 rounds

50 Double unders

6 Squat cleans


Round 1 and 2: 50%

Round 3 and 4: 60% Round 5 and 6: 70%


Based on your recent 1RM

Weightlifting Strength

Sumo deadlifts

4 Sets 4 Reps

every 2 mins

as heavy as form allows


Metcon

Every 3 mins for 6 rounds

50 Double unders

6 Front squats


Round 1 and 2: 50%

Round 3 and 4: 60% Round 5 and 6: 70%


Based on your recent 1RM

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