220328 Monday

Weightlifting Strength

10 min emom

Min 1: 3-8 Bar muscle ups (SC jumping bmu/strict pullups)

Min 2: 3 power cleans @70% of 1RM

Metcon

For time (15 min cap)

10 overhead squats (sc front squats)

10 box jump over

10 thrusters

10 toes to bar

10 power cleans

10 burpee chest to bar pullups (rx+ burpee mus)

10 power cleans

10 toes to bar

10 thrusters

10 box jump over

10 overhead squats

RX Age 17-44 (60/42.5KG)

RX Age 14-16 and 45-60 (52.5/35KG)

RX Age 8-13 (42.5/30KG)

Gymnastic Strength

10 min emom

Min 1: 3-8 Bar muscle ups (SC jumping bmu/strict pullups)

Min 2: 5 cals air bike

Metcon

For time (15 min cap)

10 front squats

10 box jump over

10 thrusters

10 toes to bar

10 power cleans

10 burpee chest to bar pullups (rx+ burpee mus)

10 power cleans

10 toes to bar

10 thrusters

10 box jump over

10 front squats

RX Age 17-44 (60/42.5KG)

RX Age 14-16 and 45-60 (52.5/35KG)

RX Age 8-13 (42.5/30KG)