Search

220305 Saturday


Weightlifting Strength

Snatch complex

1 power snatch + 1 hang snatch + 1 snatch (drop and go)

build to heavy for the day 9 min emom @90% Min 1: 1 power snatch

Min 2: 1 hang squat snatch

Min 3: 1 squat snatch

Metcon

4 Rounds for time (15 min cap)

15 box jumps

20 air squats

15 chest to bar pullups (sc pullups)

20/15 HSPUs (sc pushups)

Weightlifting Strength

Back squat

Every 2 mins

3 sets 3 reps @70% of recent 1RM

3 sec down, 1 sec pause, explosive up


Metcon

4 Rounds for time (15 min cap)

15 box jumps

20 air squats

15 chest to bar pullups (sc pullups)

20/15 HSPUs (sc pushups)

75 views0 comments

Recent Posts

See All

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