7/25/22
Weightlifting
Squat Snatch (Weight)
5 Sets:
1 Snatch Pull
1 Squat Snatch
1 Snatch Pull
1 Squat Snatch
All Set Performed around 70% – 75% of 1RM Squat Snatch
*3 Second Hold in Bottom of the Squat Snatch
It does not need to be TNG
Squat Clean (Weight)
5 Sets:
1 Clean Pull
1 Squat Clean
1 Clean Pull
1 Squat Clean
All Set Performed around 70% – 75% of 1RM Squat Clean
*no hold at the bottom for the squat clean
It does not need to be TNG
Metcon
Metcon (Time)
ADV RX
15 Rounds For Time:
15/12 Calorie Row
12 Burpees
15 Rounds For Time:
15/12 Calorie Row
12 Burpees
RX
15 Rounds For Time:
15/12 Calorie Row
8 Burpees
Time Cap: 30 Minutes
Every 2 minutes x 5