251215 Monday

Weightlifting Clean + Push jerk 10 reps at 50% 8 reps at 60% 6 reps at 70% 4 reps at 75% 2 reps at 80% Metcon 20 min amrap 30/22 cal or 500m run 30 swings 24/16 30/22 cal or 500m run 30/20 pushups 30/

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

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