My fav day, three classes in a row, this feels like a proper trainings day…
Warm-up
10 ring rows
10 push ups
Metcon (No Measure)
emom 10
5 strict pull ups
emom 10
5 strict ring dips
Metcon (No Measure) in teams of 2
amrap 25:
50 burpees
100 pull ups
50 du
200 squats
50 burpees
100 push ups
50 du
———————–
Warm-up
20 burpees
*partner holds empty bar overhead
30cal row
*patner holds dead hang
20 wall balls
*partner holds deep squat
Metcon (Time)
*one does one round, one rests
8rft
10 burpee over bar
10 t2b
10 dl 80/55
RX
3min rest
Metcon (Weight)
8min to work up to a heavy set of 3 front squat from the floor
*score is weight partner A + weight Partner B
I did 70kg
3min rest
Metcon (Time)
*one works one round, one rests
8rft
10 box over
5 strict hspu
5 strict pull ups
RX
——————
weightlifting class
Snatch
5×5 snatch balance
4×3 hang snatch
1×2 40kg
snatch pull
5 40kg
5 45
5 50
2×5 55
bsq
10x65kg
8×70
7×75
6×80
