211127

Weightlifting Strength

Snatch Complex

1 Snatch Pull + 1 Hang Power Snatch

10 mins emom

build up

Metcon

For time:

20 Hang power snatches

30 Wall balls

10 Strict pullups

30 Wall balls

20 Hang power snatches

RX Age 17-44 (42.5/30KG)

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

RX Age 8-13 (30/20KG)

Aerobic Capacity

16 mins

20 sec on

40 sec rest

alternating between

max row cals max bike cals

Metcon

For time:

200m run

20 DB Hang power snatches

30 Wall balls

10 Strict pullups

30 Wall balls

20 DB Hang power snatches

200m run

RX Age 17-44 (15/10KG)

RX Age 14-16 and 45-60 (12.5/7.5KG)

RX Age 8-13 (7.5/5KG)