+97339533130
Weightlifting Strength
Deadlifts
3 sets
3 reps
Metcon
For Time (15 min cap) 24-18-12-6
KB swings
Chest to bar pullups
Box jump over
RX Age 17-44 (24/16KG)
RX Age 14-16 and 45-60 (24/16KG)
RX Age 8-13 (16/12KG)
Weightlifting Strength
Deadlifts
3 sets
3 reps
Metcon
For Time (15 min cap) 24-18-12-6
KB swings
Chest to bar pullups
Box jump over
RX Age 17-44 (24/16KG)
RX Age 14-16 and 45-60 (24/16KG)
RX Age 8-13 (16/12KG)
On the 3:00 x 10 Rounds: 1,000 Meter Bike Erg Max Distance Farmer's Carry 22.5 / 15 kg's
Weightlifting Strength Front Squats build up to a heavy set of 5 3 sets 3 reps @ same weight Metcon 6 min amrap 4 thrusters 4 pullups 3 min break 6 min amrap 4 front squats 4 HSPUs RX Age 17-44 (42.5/
EMOM FOR 30 MIN A) 10 DB Squat Cleans B) 10 KB Swings C) 10 DB Sumo Deadlift High Pull D) 15 KB Swings E) 10 DB Push Press F) 20 KB Swings Active mobility