260509 Saturday
Weightlifting
Squat snatch
3 sets 3 reps at 65-70%
3 sets 2 reps at 75-80%
5 sets 1 rep at 85-88%
Metcon
4 rounds for time
20 pushups
15 2DB cleans 22.5/15
5 bar muscle ups
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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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