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220416 Saturday


Weightlifting Strength

Overhead squats

Establish todays heavy 3rep

5 sets 1 rep 3 sec pause bottom (same weight as 3rep)


Metcon

4 rounds

10/8 cals bike or row

10 kb snatches

10 kb goblet squats


RX Age 17-44 (24/16KG)

RX Age 14-16 and 45-60 (24/16KG)

RX Age 8-13 (16/12KG)

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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/