Weightlifting
Front Squat (1-1-1-1-1-1-1-1-1-1)
(20min)
Find the 1RM of add the weight up to 95% with 10 rounds of singles.
Add weight each round. If you fail @1 weight 3 times, drop the weight to little lighter or to the previous one.
Find the 1RM of add the weight up to 95% with 10 rounds of singles.
Add weight each round. If you fail @1 weight 3 times, drop the weight to little lighter or to the previous one.
Metcon
Metcon (AMRAP – Reps)
EMOM 21
Minute 0,3,6,9,12,15,18 – 3 Hang Squat Cleans 185/155
Minute 1,4,7,10,13,16,19 – 12/10 Cal Row
Minute 2,5,8,11,14,17,20 – 12 Toe to Bars
Minute 0,3,6,9,12,15,18 – 3 Hang Squat Cleans 185/155
Minute 1,4,7,10,13,16,19 – 12/10 Cal Row
Minute 2,5,8,11,14,17,20 – 12 Toe to Bars
Total 175 reps if you don’t miss any
GYM1010 
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