top of page
Search

250924 Wednesday

Weightlifting

1 clean + 1 hang clean

Build to max

4 sets at 80-90% go every minute


If you finish early and know how to do clean pulls

Clean pulls

3 sets 5 reps at 90-100% of recent 1RM


Metcon

Every 90 sec for 10 rounds

3 deadlifts

3 power cleans

3 front squats


at 70% of your weakest lift

 
 
 

Recent Posts

See All
260312 Thursday

In teams of 10 minutes Buy in: 1k synchro run AMRAP remaining time: 21 deadlifts 60/40 15 ring dips 9 lateral jumps over bar 10 minutes Buy in: 1k synchro run AMRAP remaining time: 15 butt on medball

 
 
 
260311 Wednesday

Weightlifting Snatch Build to 1 rep heavy 6 sets 1 rep at 70-80% Metcon 2 rounds 4 min amrap 10 hang power snatches 40/30 10 burpees over the bar 50 DUs Max toes to bar in the remaining time 2 mins re

 
 
 
260310 Tuesday

In teams of 2 7 min amrap 8 toes to bar 10 1DB hang clean and jerk 12 cal row/bike 1 min rest 7 min amrap 10m 1DB OH walking lunges 10 alt 1DB box step up 10 strict HSPUs (sc box HSPUs) 10m HSW or 3 w

 
 
 

Comments


©2025 by The Forge.

bottom of page