+97339533130
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 (42.5/30KG)
RX Age 14-16 and 45-60 (35/25KG)
RX Age 8-13 (30/20KG)
On the 3:00 x 10 Rounds: 1,000 Meter Bike Erg Max Distance Farmer's Carry 22.5 / 15 kg's
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
Metcon In teams of 2 or 3 15 min amrap buy in: 30 complexes remaining time amrap: 30 1DB overhead lunges 200 DUs 30 HSPUs 2 min rest 12 min amrap buy in: 20 complexes remaining time amrap: 30 toes to