260406 Monday
Strength
Back Squat
Every 2 mins for 4 sets
3 reps at 75%
Metcon
10 min AMRAP
60 DUs
30/22 Cals or 400m run
30 KB swings 24/16
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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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4 reps short of 2 rounds
RX weight, run scaled down to 200m
120 kg
2 Rounds and Half
RX
125 kg
2 rounds + 60 dus +100 m run
RX
Back Squats - 125 kg
Rx - 2 rounds + 4DUs :)
Back Squat 100 Kg
RX|| 2وثلث Rounds 93%