+97339533130
Weightlifting Strength
Power Jerk
2 sets 3 reps @60%
3 sets 2 reps @70%
3 sets 1 rep @75%
1 min break between sets
Metcon
For time (cap 25 mins)
1k row or 1k run
straight into
5 rounds of
25 pullups
7 power jerk
RX Age 17-44 (70/50KG)
RX Age 14-16 and 45-60 (60/42.5KG)
RX Age 8-13 (52.5/35KG)
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