260823 Sunday

Strength Deadlifts build to a heavy 10 rep 3 sets 10 reps at 70% Metcon 5 min AMRAP 10/8 cal row or 150m run 8 burpees over the bar 6 hang power cleans 50/35 3 min rest 5 min AMRAP 10/8 cal row or 150

Weightlifting Squat snatch Build to 1 rep max 5 sec pause above knees 10 min emom 1 rep at 80% - no pause Metcon 3 rounds 3 min AMRAP 500m row Max burpees 1 min rest 3 min AMRAP 400m run Max burpees 1

in teams of two 40/30 cals 40 back squats 40 alt 1DB snatches 22.5/15 2 mins rest 40/30 cals 40 split jerks 40 pullups 2 mins rest 40/30 cals 40 front rack lunges 40 1DB overhead squats 22.5/15 2 mins