Weightlifting
Shoulder Press (75%x5, 85%x3, 95%x1 or more)
Warm up: 40%x5, 50%x5, 65%x5
(15min)
(15min)
Metcon
Metcon (AMRAP – Reps)
EMOM 24
Minute 0,3,6,9,12,15,18,21- 5 Full squat cleans 135/95
Minute 1,4,7,10,13,16,19,22- 15 Box Jumps 24/20
2,5,8,11,14,17,20,23- 12 Toe to Bars
Minute 0,3,6,9,12,15,18,21- 5 Full squat cleans 135/95
Minute 1,4,7,10,13,16,19,22- 15 Box Jumps 24/20
2,5,8,11,14,17,20,23- 12 Toe to Bars
If you make every reps, the total number is 256
Scales: Box Jump-Step up
T2B-K2E or Leg levers if you don’t have K2E
Scales: Box Jump-Step up
T2B-K2E or Leg levers if you don’t have K2E
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