Weightlifting
Clean (Find 2RM full squat clean)
(20min)
Metcon (AMRAP – Reps)
EMOM 12
Minute 0,2,4,6,8,10- 3 Full Squat cleans at 2RM weight
Minute 1,3,5,7,9,11-5 Front Squats at 2RM weight
Minute 0,2,4,6,8,10- 3 Full Squat cleans at 2RM weight
Minute 1,3,5,7,9,11-5 Front Squats at 2RM weight
Total 48 reps
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 9
7 Med-ball cleans 20/14
7 Wall Ball Shots 10ft/9ft 20/14
7 Air Squats
7 Med-ball cleans 20/14
7 Wall Ball Shots 10ft/9ft 20/14
7 Air Squats
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