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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

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