+97339533130
Weightlifting Strength
Back Squat
5 @ 40%
3 @ 50%
AMRAP @ 60%
Metcon
In teams of 2
2 Rounds of:
4 min AMRAP
20 Toes to bar
20 2DB hang power clean
2 min rest
4 min AMRAP
20 Pullups (RX+ C2B)
20 2DB STOH
2 min rest
4 min AMRAP
20 Burpees over DBs
20 2DB Thrusters
2 min rest
RX Age 17-44 (22.5/15KG)
RX Age 14-16 and 45-60 (17.5/12.5KG)
RX Age 8-13 (12.5/7.5KG)
On the 3:00 x 10 Rounds: 1,000 Meter Bike Erg Max Distance Farmer's Carry 22.5 / 15 kg's
Weightlifting Strength Front Squats build up to a heavy set of 5 3 sets 3 reps @ same weight Metcon 6 min amrap 4 thrusters 4 pullups 3 min break 6 min amrap 4 front squats 4 HSPUs RX Age 17-44 (42.5/
EMOM FOR 30 MIN A) 10 DB Squat Cleans B) 10 KB Swings C) 10 DB Sumo Deadlift High Pull D) 15 KB Swings E) 10 DB Push Press F) 20 KB Swings Active mobility