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Weightlifting Strength

Strict Press

5 Sets

3 Reps


Sumo Deadlifts

5 Sets

3 Reps


same weight through out all sets, about 80% of 1 RM


Metcon

Every 5 mins for 5 rounds

200m run

30 KB swings

20 Goblet squats

10 Burpees over KB


4 min cap each round

adjust reps and weight to finish within 4 min cap each round

Weightlifting Strength

Strict Press

5 Sets

3 Reps


Sumo Deadlifts

5 Sets

3 Reps


same weight through out all sets, about 80% of 1 RM


Metcon

Every 5 mins for 5 rounds

200m run

30 KB swings

20 Goblet squats

10 Burpees over KB


4 min cap each round

adjust reps and weight to finish within 4 min cap each round

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