251103 Monday
Weightlifting
Squat clean
Build up to 1 RM
5 min emom 1 rep at 70-80
Metcon
For time
20 burpees over the bar
40 deadlifts 60/40
20 burpees over the bar
40 clean 50/35
20 burpees over the bar
40 STOH 40/30
15 min cap
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See AllIn 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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