Weightlifting
Stage Pull Snatch (@(60%+5.5#)x2x5)
https://youtu.be/gVOKm3O5nfI
(15min)
Stage pull snatch doubles at 60% of 1RM snatch + 5.5# , 5 rounds
Stage pull snatch doubles at 60% of 1RM snatch + 5.5# , 5 rounds
Front Squat (Eccentric Front Squats@(65%+5.5#)x2x3)
(12min)
3 second eccentric down, 1 second pause at the bottom and strong get up.
3 rounds of 2 reps @65% of 1RM front squat +5.5#
3 second eccentric down, 1 second pause at the bottom and strong get up.
3 rounds of 2 reps @65% of 1RM front squat +5.5#
Metcon
Metcon (Time)
For time,
20 Front squat 205/145
30 Box jump 30/24
20 KB swings 1.5/1pood
50 WB shots 10ft/9ft 20/14#
20 Front squat 205/145
30 Box jump 30/24
20 KB swings 1.5/1pood
50 WB shots 10ft/9ft 20/14#
(11min)
GYM1010 
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