Weightlifting
Back Squat (70%x3, 80%x3, 90%x3 or more)
(15min)
Warm ups: 40%x5, 50%x5, 60%x3
** Start your snatch when you finish your squats
Warm ups: 40%x5, 50%x5, 60%x3
** Start your snatch when you finish your squats
Snatch (Find 1RM )
(15min)
No more than 3 attempts for each weight. Work on your techniques with the bar for the rest of the time if you fail 3times on a weight.
No more than 3 attempts for each weight. Work on your techniques with the bar for the rest of the time if you fail 3times on a weight.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 17
400m Run
1 Squat snatch 95/65 (Rx+ 135/95)
9 Overhead squats 95/65 (Rx+ 135/95)
15 Pull ups
400m Run
1 Squat snatch 95/65 (Rx+ 135/95)
9 Overhead squats 95/65 (Rx+ 135/95)
15 Pull ups
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