Weightlifting Strength
Hang clean
10 min EMOM 2 reps
start with 50% of intended target weight and build up to a technical heavy
Metcon
10-8-6-4-6-8-10 (cap 12 mins)
Front rack reverse lunges
Burpees over the bar
Hang clean and jerk
pick a weight that will allow you to maintain in no more than 2 sets
Aerobic Capacity
3k Run or Row
Metcon
10-8-6-4-6-8-10 (cap 12 mins)
DB Front rack reverse lunges
Burpees over the DBs
DB Hang clean and jerk
pick a weight that will allow you to maintain in no more than 2 sets
Comments