Weightlifting
Zercher Squat (2-2-2-2-2-2-2-2-2-2)
(20min)
Find 2RM, Recommended opening round weight: 45% of 1RM Front Squat
Add 5-20# each round
Find 2RM, Recommended opening round weight: 45% of 1RM Front Squat
Add 5-20# each round
Metcon
Metcon (AMRAP – Reps)
8 Rounds for max reps of:
20 sec Hang power clean 115/85
10 sec rest
20 sec Push press 115/85
10 sec rest
20 sec Hang power clean 115/85
10 sec rest
20 sec Push press 115/85
10 sec rest
Metcon (No Measure)
NFT,
3 Rounds of
10 Overhead Med-ball sit-ups 20/14#
10 Med-ball V-ups 20/14#
10 Russian Twist 20/14#
1min Plank
3 Rounds of
10 Overhead Med-ball sit-ups 20/14#
10 Med-ball V-ups 20/14#
10 Russian Twist 20/14#
1min Plank
(12min)
Med-ball V-ups: https://youtu.be/7MY2agzydDw
GYM1010 
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