Weightlifting Strength
Power snatch
2 rounds (Touch and go for all) 2-3 mins rest between sets
10 Power snatches @40%
8 Power snatches @45%
6 Power snatches @50%
Metcon
5 Rounds for time (20 min cap)
5 Power snatches
10 Burpees over the bar
10 Power cleans
10 Burpees over the bar
RX Age 17-44 (42.5/30KG)
RX Age 14-16 and 45-60 (35/25KG)
RX Age 8-13 (30/20KG)
Aerobic Capacity
800m row easy pace
1 min break
400m row hard pace
1 min break
400m row hard pace
1 min break
600m row easy pace
1 min break
300m row hard pace
1 min break
300m row hard pace
1 min break
400m row easy pace
1 min break
200m row hard pace
1 min break
200m row hard pace
1 min break
Metcon
5 Rounds for time (20 min cap)
10 1DB Power snatches
10 Burpees over the DB
10 2DB Power cleans
10 Burpees over the DB
RX Age 17-44 (15/10KG)
RX Age 14-16 and 45-60 (12.5/7.5KG)
RX Age 8-13 (7.5/5KG)
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