WEIGHTLIFTING

EVERY 1:15 x 8 SET

1 POWER CLEAN + 1 SQUAT CLEAN + 1 PUSH JERK @ INCREASING WEIGHT, NO DROP

METCON

3 ROUNDS FOR TIME

RX:

15 WALL BALL 20/14lbs

12 POWER CLEAN 40/30Kg

9 FRONT SQUAT 40/30Kg

6 PUSH PRESS 40/30Kg

INTERMEDIATE:

15 WALL BALL 14/10lbs

12 POWER CLEAN 35/25Kg

9 FRONT SQUAT 35/25Kg

6 PUSH PRESS 35/25Kg

BEGINNER:

15 WALL BALL by feel

12 POWER CLEAN by feel

9 FRONT SQUAT by feel

6 PUSH PRESS by feel

CAP TIME 10’