Weightlifting
(20min)
Find your 3RM or reach up to the heavy 3reps on Shoulder Press in 3 sets after warm up sets, start your 2 rep Push Press with a heavier weight than the last set of 3 rep Shoulder Press. Same way, find your 2RM Push Press and then find your 1RM Split Jerk.
Warm ups: Shoulder Press Bar weight x10, 45%x5, 60%x3
Find your 3RM or reach up to the heavy 3reps on Shoulder Press in 3 sets after warm up sets, start your 2 rep Push Press with a heavier weight than the last set of 3 rep Shoulder Press. Same way, find your 2RM Push Press and then find your 1RM Split Jerk.
Warm ups: Shoulder Press Bar weight x10, 45%x5, 60%x3
Shoulder Press (3-3-3)
Push Press (2-2-2)
Split Jerk (1-1-1)
Weightlifting
3-Position Snatch (EMOM 10 @ 65%-85% of 1RM Snatch)
High Hang snatch
Mid Thigh Snatch
Full snatch
Mid Thigh Snatch
Full snatch
Metcon
Isabel (Time)
For Time: 30 Snatches, 135# / 95#
(7min cap)
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