260413 Monday
Strength
Back squats
build to 3RM
6 sets 1 rep at 100%
Metcon
15 min am rap
10m HSW or 3 wall walks
12 alt DB snatches 22.5/15
15 box jump overs
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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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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