+97339533130
Weightlifting Strength
Power clean + Hang power clean
find max 1+1
6 min emom 1 power clean at 90%
Vups
accumulate 60 reps
Metcon
3 rounds for time
400m run (500m row optional
20 box jump overs
400m run
2 mins rest
Gymnastic Strength
Vups
accumulate 60 reps
Metcon
5 rounds for time
400m run (500m row optional
20 box jump overs
400m run
2 mins rest
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