211120

Weightlifting Strength

Clean Complex

1 Clean + 1 STOH + 1 Front Squat + 1 STOH

10 mins to establish max

1 Clean + 1 STOH @80%

4 sets, 1 rep

Metcon

12 min up the ladder

3-6-9-12-15-18…

DB power snatch

DB box step over

Push ups

(using 1 db)

RX Age 17-44 (22.5/15KG)

RX Age 14-16 and 45-60 (17.5/12.5KG)

RX Age 8-13 (12.5/7.5KG)

Aerobic Capacity

Every 3 mins for 5 rounds:

20/15 cal air bike

Metcon

12 min up the ladder

3-6-9-12-15-18…

DB power snatch

DB box step over

Push ups

(using 1 db)

RX Age 17-44 (22.5/15KG)

RX Age 14-16 and 45-60 (17.5/12.5KG)

RX Age 8-13 (12.5/7.5KG)