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260401 Wednesday

Strength

Strict press

Build to 5RM


Push press

Build to 3RM


Push jerk

Build to 1RM


Metcon

9 min amrap

5 deadlifts

3 power cleans

1 cluster

60/40

 
 
 

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260815 Saturday

Weightlifting Squat snatch Build to 2RM DnG 5 min emom 1 squat snatch with 3 sec pause at the bottom and at the top At 70-80% Metcon 9 min amrap 3-6-9-12-15-18-etc Burpee box jump over SDHP 50/35 C2B

 
 
 
260813 Thursday

in teams of two 10-8-6-4-2 Back squats at 1.5x bodyweight RMU/BMU 2 mins rest 10–8-6-4-2 front squats at 1x body weight burpee pullups 2 mins rest 10-8-6-4-2 Overhead squats at 0.75x bodyweight burpee

 
 
 
260812 Wednesday

Weightlifting 1 power clean + 1 squat clean 5 sets 1+2 at 70-80% Metcon 3 rounds 3 min AMRAP - 90 sec rest 12 toes to bar 9 burpees over the bar 6 front squats 3 STOH 60/40

 
 
 

16 Comments


Strict Prss // 15 kg

Push press // 15 kg

Push jerk // 15 kg

Rx - 5 rounds

Edited
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Strict Prss // 45 kg

Push press // 55 kg

Push jerk // 62.5


Rx - 9 rounds

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Strict press 70KG

Push press 90KG

Push jerk 117.5KG


RX 9 rounds

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Strict Press 60

Push Press 80

Push Jerk 105


9 rounds RX

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Mustafas
Apr 01

Strict Press | 60 kg

Push press | 80 kg

Push jerk | 90 kg

______________________________

Metcon

9 Rounds

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