Weightlifting Strength
Power Snatch
Emom 10 mins 2 reps @75%
First rep 3 sec pause in the receiving position
Metcon
20 min AMRAP
5 Burpees
1 Rope climb
30 DUs
Aerobic Capacity
Row or Run
6 sets
150m moderate pace
150m fast pace
150m easy pace
1 min rest
Metcon
20 min AMRAP
5 Burpees
1 Rope climb
30 DUs
اجيب وياي بطات مال حمار حساوي اليوم 🦿🦵