220402 Saturday

Weightlifting Strength

1 clean + 1 front squat

10 min emom 1 complex

start from 60% of 1 RM and build up each minute

Metcon

7 min amrap

3-6-9-12-15 etc

devil press (2 dbs)

*10 box jump over after each set 3 min rest

7 min amrap

3-6-9-12-15 etc

burpee box jumps

*10 db snatches after each set (1 db)

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)