Weightlifting
(30min)
Linear Progression Week11
Linear Progression Week11
1A: Weighted Pull-ups (10×3 20/14 )
1B: Shoulder Press (3-3-3-3-3-3-3-3-3-3@(WK10+2.5#))
1Ca: Barbell Rollout (5×8 (after 1st-5th working set))
1Cb: 60 seconds Rest (5x60sec rest (after 6th-9th working set))
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 13
9 Snatches 95/65
15 Pull-ups
21 Box jump 24/20
9 Snatches 95/65
15 Pull-ups
21 Box jump 24/20
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