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Weightlifting Strength
Snatch
Build up to a heavy 5 RM (drop and go)
Metcon
10-8-6-4-2
Back squats
Snatches
Burpee box jump
Weight is 70% of 1RM snatch
Weightlifting Strength
Back squat
build to a heavy 5 RM
then 5 min emom
1 rep @100 of 5 RM
Metcon
12-10-8-6-4-2
Back squats
Burpee box jump over
Weight is 70% of 1RM back squat
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