250903 Wednesday
Weightlifting
Hang Snatch
Build to 1RM
5 sets 1 rep 3 sec pause at 80-90%
Metcon
12 min AMRAP
1 squat snatch
3 clean & jerk
30 DUs
60/40kg
Accessories
4 sets 4 reps
Weighted chin ups
4 sets 6 reps
Weighted dips
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See AllWeightlifting 1 power clean + 2 front squats 10 sets every 30 sec 1+1 at 80-90% Metcon 2 rounds 4 min AMRAP 5+5 KB snatches 5+5 KB STOH 10 toes to bar 10 box jumps 2 min rest 4 min AMRAP 7.5m OH KB lu
In teams of two 30/20 cals 30 deadlifts 80/55 30/20 cals 1 min rest 3 rounds 20 1DB box step overs 22.5/15 10 BMU 1 min rest 30/20 cals 20 power cleans 80/55 30/20 cals 1 min rest 3 rounds 10 2DB box
Strength build to 1RM thruster Metcon 3 rounds for time 9 clusters 60/40 18 toes to bar 10 min cap
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