2200214 Monday

Weightlifting Strength

Back squats

8 sets 2 reps every 90 sec @85-90% of 1 RM

Romanian deadlifts

3 sets 8 reps as heavy as form allows

Metcon

8 min amrap

3 rope climbs

75 DUs (sc 75 single under)

3 mins rest

8 min amrap

10 meter handstand walk (sc 20m bear crawl)

10 double KB hang snatches or hang c&j

RX Age 17-44 (24/16KG)

RX Age 14-16 and 45-60 (24/16KG)

RX Age 8-13 (16/12KG)

Weightlifting Strength

Back squats

8 sets 2 reps every 90 sec @85-90% of 1 RM

Romanian deadlifts

3 sets 8 reps as heavy as form allows

Metcon

8 min amrap

3 rope climbs

75 DUs (sc 75 single under)

3 mins rest

8 min amrap

10 meter handstand walk (sc 20m bear crawl)

10 double KB hang snatches or hang c&j

RX Age 17-44 (24/16KG)

RX Age 14-16 and 45-60 (24/16KG)

RX Age 8-13 (16/12KG)