5/13/22
Weightlifting
Choose Snatch or clean
Metcon (Time)
ADV RX
Squat Snatch Ladder
Squat Snatch Ladder
For Time [15 Minute Cap]:
10 Reps @ 95/ 65lbs
8 Reps @ 75lbs
6 Reps @ 115/85lbs
4 Reps @ 135/95lbs
2 Reps @ 155/105lbs
RX
Squat CLEAN Ladder
For Time [13 Minute Cap]:
10 Reps @ 115/85lbs
8 Reps @ 135/100lbs
6 Reps @ 155/115lbs
4 Reps @ 185/135lbs
2 Reps @ 205/145lbs
If you are not doing Rx or ADV RX
GO off of: 1 RM start with 50% and work up to 85%
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
3 Power Snatches 115 / 85 lb
3 C2B
3 Box Jumps (30/24")
6 Power Snatches 115 / 85 lb
6 C2B
6 Box Jumps (30"/24")
…
Add 3 Reps Each Round
3 Power Snatches 115 / 85 lb
3 C2B
3 Box Jumps (30/24")
6 Power Snatches 115 / 85 lb
6 C2B
6 Box Jumps (30"/24")
…
Add 3 Reps Each Round
RX power clean (135/95)
