211212

Weightlifting Strength

Power Snatch

10 min EMOM

2 power snatches

start with 60% and build up to technical heavy

5 min EMOM

1 power snatch with 3 sec pause in catch

Metcon

4 rounds for time:

30m walking lunges

12 Single arm devil press

6 Single arm squat clean

RX Age 17-44 (22.5/15KG)

RX Age 14-16 and 45-60 (17.5/12.5KG)

RX Age 8-13 (12.5/7.5KG)

Aerobic Capacity

Every 3 mins for 8 sets

400m run (or row)

maintain same time for all sets

Metcon

4 rounds for time:

30m walking lunges

12 Single arm devil press

6 Single arm squat clean

RX Age 17-44 (22.5/15KG)

RX Age 14-16 and 45-60 (17.5/12.5KG)

RX Age 8-13 (12.5/7.5KG)