9/14/22
Weightlifting
Choose Snatch + push press Or Push press + clean
Snatch (3 sets)
Snatch Push Press + Overhead
3 Sets of :
5 Snatch Push Presses + 1 Overhead Squat
All Sets Performed @ 60-65% of 1RM Snatch
Push Press (Weight)
3 sets of:
5 push press + 2 Front Squat
5 push press + 2 Front Squat
All sets performed at 60-65% of push press
Metcon
Metcon (Time)
For Time [30 Minute Cap]:
20 DU, 2 Hang Snatches
40 DU, 4 Hang Snatches
60 DU, 6 Hang Snatches
80 DU, 8 Hang Snatches
100 DU, 10 Hang Snatches
20 DU, 2 Hang Snatches
40 DU, 4 Hang Snatches
60 DU, 6 Hang Snatches
80 DU, 8 Hang Snatches
100 DU, 10 Hang Snatches
Directly Into…
30 Sit-ups, 800m Run
30 Sit-ups, 600m Run
30 Sit-ups, 400m Run
30 Sit-ups, 200m Run
Barbell:
ADV RX 115 / 85 lb
RX 95 / 65
Modify Snatches with Cleans
Modify DU with Ski Erg 80m, 100m, 150m, 200m OR BIKE 12/9 cal every round
Modify run with Row
