Bf

Weightlifting

Snatch : 4 @ 60%, 4 @ 70%, 4 @ 75%, 4 @ 75%, 4 @ 75%, rest 1:30

Snatch 1x4 at 60% 1RM Snatch 1x4 at 70% 1RM Snatch 1x4 at 75% 1RM Snatch 1x4 at 75% 1RM Snatch 1x4 at 75% 1RM Rest 1:30 between sets.

This is the first session of a series of weightlifting sessions we will be doing in the coming weeks. Do these with intent, not tng. NOT TNG.

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Metcon

Alt EMOM 20 mins: Burpee Over Bars, Thrusters, Power Cleans and Alternating Pistols

Every 1 min for 20 mins, alternating between: 6 Burpee Over Bars 6 Thrusters, 95/65 lbs 8 Power Cleans, 95/65 lbs 6 Alternating Pistols

Metcon, EMOM 20 odd- 6 Bar over burpees + 6 thrusters 95/65 Even- 8 Power cleans 95/65 + 6 pistols

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Gym Activity

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