Weightlifting
World Class Tranference Week2
WK2: Snatch ((From low blocks) 4×2@80%+#)
(15min)
Target +11# if work sets >220#
Target +5.5# if work sets <=220#
Target +11# if work sets >220#
Target +5.5# if work sets <=220#
WK2: Pause Back squat (3×3@70%+#)
Come to a complete stop in the bottom of the squat and hold for 2 seconds
Target +22# if work sets >330#
Target +11# if work sets <=330#
Target +11# if work sets <=330#
Metcon
Metcon (AMRAP – Reps)
AMRAP 5
9 HSPU
6 Burpees
3 Snatches 135/95
RX+ 165/115
Scaling 95/65
9 HSPU
6 Burpees
3 Snatches 135/95
RX+ 165/115
Scaling 95/65
GYM1010 
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