261021 Wednesday
Weightlifting
1 clean pull + 1 power clean from below the knee
Build to heavy
5 sets at 80-90%
Metcon
8 min AMRAP
50 DUs
15 swings
10 alt goblet lunges
4 min rest
8 min AMRAP
15 box jump overs
15 KB SDHP
10 goblet squats
24/16
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See AllIn teams of two For time 50 OH lunges 50/35 10 rope climbs 2 mins rest 40 power cleans 60/40 20m HSW 2 mins rest 30 STOH 70/50 30 BMUs 2 mins rest 20 front squats 80/55 40 HSPUS 2 mins rest 10 squat s
Strength Push press Build to 3 rep heavy Metcon In teams of two 18 min AMRAP 400m synchro run 200m sandbag bearhug carry or double KB front rack walk 100m sled pull
Strength Back squat Build to heavy 3 EMOM 5 mins 1 rep at 100% Metcon Every 6 mins for 3 rounds 400m run 2 rounds 10 power snatches 40/30 10 burpees over the bar (Each round should be 4 mins or less,
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