211226 Sunday

Weightlifting Strength

Hang Snatch

3 sets 1 rep @80-90%

Hang Pull + Hang Snatch

3 sets @60-70% 3 sec pause in the catch

Metcon

For time

21-15-9

Calories (bike or row)

Double DB hang snatches

Box jump overs

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)

Aerobic Capacity

4 sets

400m run (fast)

1 min break

150 min sprint

5 min rest between sets

Metcon

For time

21-15-9

Calories (bike or row)

Double DB hang snatches

Box jump overs

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)