- STRENGTH:
Front Squats
1×10 @ 40%, 1×10 @ 50%, 1×20 @ 55%
The 1×20 is the main working set.
Add 2.5-5% from previous week.
- METCON:
3 x 3min AMRAP
30 Thrusters 30/20kg
Max Rep HR Burpees
Rest 2min between rounds
Score = total reps
- CFP PERFORMANCE:
Part A
10min EMOM
3 Snatches – must be a full snatch
(Start at 60% of 1RM and Increase)
Part B
5 Rounds for time
7 Sumo dead-lift high pull
7 Power snatch
7 Overhead squat
Weight: 50/35kg
- TRAVEL WOD:
9min AMRAP:
10 burpees
10 sit-ups
