Weightlifting Power clean build to 2RM DNG 5 min EMOM 3 reps at 80% Metcon 9 min AMRAP 40 DUs 4 cleans 60/40 1 burpee BMU add 2 reps on each round cleans & burpee BMU
Strength back squats build to 2RM 1st rep with 2 sec pause in the bottom Metcon 6 min AMRAP 8 power snatches 40/30 4 toes to bar 2 min rest 6 min AMRAP 8 SDHP 40/30 4 HSPUs
85 kg
Metcon
6 rounds 15kg🥵😵💫
60 kg
Metcon: 5 full rounds
DB 10 Kg
140 kg
Rx - 4 rounds + 10m HSW + 12 Snatches
95kg
4 rounds (no reps shaved. Accidently did 15 snatches in the first round)
70 kg
Scaled
7 rounds
7.5kg db