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)