Weightlifting
Snatch (@(70%+5#)x2x4)
(15min)
4 Rounds of Snatch doubles @75% of 1RM Snatch + 5#
4 Rounds of Snatch doubles @75% of 1RM Snatch + 5#
Paused Front Squat (@(80%+10#)x2x4)
(15min)
Pause for 1-2 seconds at the bottom postion before stand up.
4 Rounds of 2 Paused FS @ 80% of 1RM FS (or 70% of 1RM BS) + 10#
Pause for 1-2 seconds at the bottom postion before stand up.
4 Rounds of 2 Paused FS @ 80% of 1RM FS (or 70% of 1RM BS) + 10#
Metcon
Metcon (Time)
For time,
21-15-9 reps of
Turkish Get Up 45/35 bar
Sots Press 45/35 bar
21-15-9 reps of
Turkish Get Up 45/35 bar
Sots Press 45/35 bar
(15min)
GYM1010 
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