Weightlifting Strength
Squat clean + thruster + jerk
10 min emom
start with 50% of your weakest lift and add weights every minute
Metcon
Every 5 mins for 20 mins
200m run
10 left arm db thrusters
50 DUs
10 right arm db thrusters
RX Age 17-44 (22.5/15KG)
RX Age 14-16 and 45-60 (17.5/12.5KG)
RX Age 8-13 (12.5/7.5KG)
Weightlifting Strength
thruster + jerk
10 min emom
start with 50% of your weakest lift and add weights every minute
Metcon
Every 5 mins for 20 mins
200m run
10 left arm db thrusters
50 DUs
10 right arm db thrusters
RX Age 17-44 (22.5/15KG)
RX Age 14-16 and 45-60 (17.5/12.5KG)
RX Age 8-13 (12.5/7.5KG)
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