2200207 Monday

Weightlifting Strength

Bear complex

1 power clean + 1 front squat + 1 push press + 1 back squat + btn push press

build to max

Metcon

9 min emom

min 1: 3 bear complex

min 2: 6 burpees over the bar

min 3: 9 toes to bar

3 mins rest

6 min amrap

3 bear complex

6 burpees over the bar

9 toes to bar

RX Age 17-44 (52.5/35KG)

RX Age 14-16 and 45-60 (42.5/30KG)

RX Age 8-13 (35/25KG)

Weightlifting Strength

FS PP complex

2 front squat + 2 push press

build to max

Metcon

9 min emom

min 1: 3 complex

min 2: 6 burpees over the bar

min 3: 9 toes to bar

3 mins rest

6 min amrap

3 complex

6 burpees over the bar

9 toes to bar

RX Age 17-44 (52.5/35KG)

RX Age 14-16 and 45-60 (42.5/30KG)

RX Age 8-13 (35/25KG)