Weightlifting
Deadlift (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
Metcon
Metcon (AMRAP – Reps)
EMOM 12
Minute 0,3,6,9- 6 to 10 Strict Handstand push ups*
Minute 1,4,7,10- 6 Negative Push Press (7seconds down) 95/65
Minute 2,5,8,11- 6 Toe to bar + 25 Double unders**
Minute 0,3,6,9- 6 to 10 Strict Handstand push ups*
Minute 1,4,7,10- 6 Negative Push Press (7seconds down) 95/65
Minute 2,5,8,11- 6 Toe to bar + 25 Double unders**
*1HSPU scale: 1Handstand kick+1push ups
**T2B scale: K2E, DU scale: Single under
**T2B scale: K2E, DU scale: Single under
Metcon (AMRAP – Rounds and Reps)
AMRAP 14
3 Power Cleans 185/125
6 Burpee over bar
9 Air squats
3 Power Cleans 185/125
6 Burpee over bar
9 Air squats
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