Weightlifting
Back Squat (70%x3, 80%x3, 90%x3+)
Warm up: 40%x5, 50%x5, 60%x3
(20min)
(20min)
Metcon
Power Snatch
8 minutes: 1 Power Snatch every :30 seconds @65% Power snatch 1RM
Squat Snatch
8 minutes: 1 Squat Snatch every :30 seconds @70-75% Snatch 1RM
If you don’t have squat snatch, do 1 Power snatch+1 Overhead squat for 1 squat snatch.
Metcon (AMRAP – Reps)
EMOM 10
odd- :45 seconds Overhead Squats #95/65
even- L-Sit/Core Hold of CHOICE (ex: Bar L-sit Hang, HS Hold, Ring Support, Plank variations, Bridge, Hollow Hold, Arch Hold, etc)
odd- :45 seconds Overhead Squats #95/65
even- L-Sit/Core Hold of CHOICE (ex: Bar L-sit Hang, HS Hold, Ring Support, Plank variations, Bridge, Hollow Hold, Arch Hold, etc)
Number of total OHS for the score
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