
Weightlifting Strength
Snatch + snatch balance
find technical heavy 2+1
5 min emom 1+1 @90% with 2 second pause in the bottom of snatch balance
Metcon
2 rounds of
AMRAP 4 mins:
3-6-9-12-15-18 etc
HSPUs (sc pushups)
2DBs box step overs (24/20)
2 mins rest
AMRAP 4 mins:
3-6-9-12-15-18 etc
Toes to bar
thrusters
2 mins rest
RX Age 17-44 (42.5/30KG)
RX Age 14-16 and 45-60 (35/25KG)
RX Age 8-13 (30/20KG)

Aerobic Capacity
10 sets
50 m sprints
1-2 min break
Metcon
2 rounds of
AMRAP 4 mins:
3-6-9-12-15-18 etc
HSPUs (sc pushups)
2DBs box step overs (24/20)
2 mins rest
AMRAP 4 mins:
3-6-9-12-15-18 etc
Toes to bar
thrusters
2 mins rest
RX Age 17-44 (42.5/30KG)
RX Age 14-16 and 45-60 (35/25KG)
RX Age 8-13 (30/20KG)
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