Weightlifting
(30min)
Linear Progression Week11
Linear Progression Week11
1A: Box Jumps (10×3 36″/26″)
1B: Back Squat (3-3-3-3-3-3-3-3-3-3 @(WK10+5#))
1Ca: Hanging Leg raises (5×8 (after 1st-5th working set))
1Cb: 60 seconds Rest (5x60sec rest (after 6th-9th working set))
Metcon
Metcon (Time)
For time,
15-12-9-6-3 reps of
Power clean 135/95
Bar facing burpee
15-12-9-6-3 reps of
Power clean 135/95
Bar facing burpee
(15min)
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