Weightlifting
Overhead Squat (Find 1RM, 5×3@65-75% of 1RM)
(15min)
3-Position Snatch (Find 1RM )
High Hang snatch
Mid Thigh Snatch
Full snatch
Mid Thigh Snatch
Full snatch
(15min)
Metcon
Metcon (AMRAP – Reps)
AMRAP 14
9 Full Squat Snatch 95/55
6 Full Squat Snatch 115/75
3 Full Squat Snatch 135/95
1 Full Squat Snatch 155/105
9 Full Squat Snatch 95/55
6 Full Squat Snatch 115/75
3 Full Squat Snatch 135/95
1 Full Squat Snatch 155/105
Scale the weights as you need. But use 4 different weight.
Leave a comment