260415 Wednesday
Weightlifting
1 power snatch + 1 hang squat snatch + 1 squat snatch
Build to max
Metcon
4 rounds (15 min cap)
400m run
20 air squats
15 pullups (RX+ C2B)
15 HSPUs (sc pushups)
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See AllIn 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
Gymnastics 1 set max unbroken ring dips / box dips / pushups 4 sets at 50% 1 set max unbroken strict pullups / ring rows 4 sets at 50% Metcon For time 40 cals or 500m run 40 wallballs 40 pullups 40 bo
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55kg
No metcon متكسر
60KG
Rx : 3 rounds + 400m Run + 7 Air squats
100 kg
3rounds +100m run
السناتش اخذ كل البور للأسف 😔💔
50 kg
3 full rounds 🤒
Snatch complex - 40kg
Metcon
3 rounds (hspu 💪🏼)+200 mtr
Went for Butterfly pullups - couldnt connect chest to bar 😓