Weightlifting
Stage Pull Snatch (@60%x2x5)
(15min)
Stage Pull Snatch Doubles at 60% of 1RM Snatch, 5 Rounds
Stage Pull Snatch Doubles at 60% of 1RM Snatch, 5 Rounds
Front Squat (Eccentric Front Squats@65%x2x3)
(15min)
*3 second exxentric down, 1 second isometric pause, explode up
Front squat doubles at 65% of 1RM Front squat, 3 rounds
*3 second exxentric down, 1 second isometric pause, explode up
Front squat doubles at 65% of 1RM Front squat, 3 rounds
Metcon
Metcon (Time)
For time,
21-15-9 reps of
Clean 135/95
Weighted sit-ups 50/35
Clean 135/95
Weighted sit-ups 50/35
(11min)
Use DB or KB for weighted sit-ups. Make sure the weight in ON the chest on the sit ups.
Use DB or KB for weighted sit-ups. Make sure the weight in ON the chest on the sit ups.
GYM1010 
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