2200202 Wednesday

Weightlifting Strength

Clean complex

1 clean pull + 1 hang clean + 1 split jerk

build to heavy

Metcon

5 rounds for time

12 deadlifts

9 hang power clean

6 shoulders to overhead

RX Age 17-44 (70/50KG)

RX Age 14-16 and 45-60 (60/42.5KG)

RX Age 8-13 (52.5/35KG)

Metcon

In teams of 2

For time:

50 burpees over db

40 db snatches

50 box jumps

40 db STOH

2 mins rest

For time:

40 burpees over db

30 db snatches

40 pullups

30 db thrusters

2 mins rest

For time:

30 burpees over db

20 db snatches

30 wall balls

20 bar muscle ups

2 mins rest

For time

20 burpees over db

10 db snatches

20 toes to bar

10 db clean and jerk

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)