Weightlifting
Shoulder Press (70%x3, 80%x3, 90%x3 or more)
(15min)
Warm ups: 40%x5, 50%x5, 60%x3
Warm ups: 40%x5, 50%x5, 60%x3
Power Clean (Find 1RM )
(20min)
Metcon
Metcon (AMRAP – Reps)
AMRAP 7
21-15-9
Deadlift 225/145
Front Squat 135/95
21-15-9
Deadlift 225/145
Front Squat 135/95
If you finish 9 front squats before clock stops, start 21 DL again.
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