Weightlifting

  • Snatch: 1x1x70% 1x1x75% 1x1x80% 1x1x85% 1x1x90% 1x1x95%
  • OHS: Establish a 1-RM , (Good technique)
  • Complex: Power snatch + ohs + balance (1+1+1) x6 75%RM

 

Metcon

At the 0:00-6:00

Amrap: Complete as many rounds and reps as possible

  • 4 Cluster 60kg
  • 8 Chest to bar
  • 12 burpee over the bar

3 m rest…

At the 9:00-17:00

For time:

  • 30 Snatch 60kg
  • 10 muscle up ring or bar

3 m rest..

At the 20:00-27:00

Amrap: Complete as many rounds and reps as possible

  • 4 front rack lunges 60kg
  • 8 box jump over
  • 12 Push jerk 60kg

 3 m rest

At the 30:00-37:00

For time:

  • 30 Power clean 90kg
  • 10 cal row

3 m rest

At the 40:00-50:00

  • 10 minutes to establish a 1-RM Clean and Jerk (Good technique)