top of page
Search
Writer's pictureOsama Kamaluddin
Dec 13, 20211 min read

211214


Weightlifting Strength

Clean and jerk complex

1 Hang power clean + 1 Front squat + 1 Power jerk + 1 Split jerk


build up to a heavy complex


Metcon

For time (15min cap)

30-20-10

DB snatches

15-10-5

Toes to bar


50 double unders after each round


RX Age 17-44 (22.5/15KG)

RX Age 14-16 and 45-60 (17.5/12.5KG)

RX Age 8-13 (12.5/7.5KG)

Weightlifting Strength

1 Front squat + 1 Power jerk


build up to a heavy complex


Metcon

For time (15min cap)

30-20-10

DB snatches

15-10-5

Toes to bar


50 double unders after each round


RX Age 17-44 (22.5/15KG)

RX Age 14-16 and 45-60 (17.5/12.5KG)

RX Age 8-13 (12.5/7.5KG)

131 views0 comments

Recent Posts

See All

220429 Friday🚜

On the 3:00 x 10 Rounds: 1,000 Meter Bike Erg Max Distance Farmer's Carry 22.5 / 15 kg's

0 comments

220423

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...

0 comments

220422 Friday 🏖

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...

0 comments

Comentários

bottom of page