Weightlifting
Back Squat (75%x4x5 )
(15min)
Push Press (70%x5x5)
(15min)
70% of Push press 1RM or 90% of 1RM Shoulder press
70% of Push press 1RM or 90% of 1RM Shoulder press
Metcon
Metcon (AMRAP – Reps)
EMOM 15
Minute 0,3,6,9,12-5 Snatch Pull 95/65
Minute 1,4,7,10,13-4 (Snatch High pull+Muscle Snatch) 95/65
Minute 2,5,8,11,14-1 3-position Snatch 95/65
Minute 0,3,6,9,12-5 Snatch Pull 95/65
Minute 1,4,7,10,13-4 (Snatch High pull+Muscle Snatch) 95/65
Minute 2,5,8,11,14-1 3-position Snatch 95/65
total 50 if you don’t miss any rep.
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