+97339533130
Weightlifting
1 power clean + 1 push jerk + 1 split jerk
Build to max
5 sets 1 rep at 70-80%
1 power clean + 1 split jerk (3 sec pause in the catch)
Metcon
For time
50 air squats
10 push press at 60%
50 air squats
10 push jerk at 70%
50 air squats
10 split jerk at 80%
% from today
In teams of two 600m synchro run 30m HSW or 12 wall walks 36 alt pistols 400m synchro run 22m HSW or 9 wall walks 24 alt pistols 200m...
Strength 4 rounds heavy for quality 5 bench presses 8 bent over rows Metcon For time 60 wallballs 50 cal row 40 DB alt power snatches...
Weightlifting Power clean + squat clean DNG Build to max 1+1 5 sets 1+2 at 70-80% Metcon 3 rounds 3 min AMRAP 12 toes to bar 9 burpees...
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