Optional Accessory
WEIGHTLIFTING

Power Snatch Doubles. Drop and Go. Every 90sec x 12 rounds

1-3 RPE 3
4-6 RPE 3+
7-9 RPE 4
10-12 RPE 4+

CONDITIONING 

7 rounds for time

3 Deadlift
6 Bar facing Burpee
9 Push-Up

RPE 4

Target <7min

Loadings:

Rxd: 120/90kg
Masters: 110/80kg
Tailored: 100/70kg

In teams of 2, YGIG:

A. AMRAP 10
10 x DL @95/75kg
20 x T2B
10 x DL
20 x pull up

Rest 2 min.

B. AMRAP 10
8 x Wall walk
100 x Du
20 x Push jerk @60/42,5kg

Rest 2 min.

C. AMRAP 10
30 x slamball @9/6kg
30 x hang squat clean @2 x 22,5/15kg db
30 x V ups

5 sets of
3 Deadlift @75-80%
Max set of Strict Handstand Pushups

Deadlift 6x10
Build up to a good quality 10. Keep perfect form!

"“Randy”

Metcon (time)

75 Snatches for time.
M: 35kg N: 25kg

Timecap: 5 minutes"

Optional Accessory

CONDITIONING

Rowing Intervals (or C2 bike intervals)

20 rounds (20min)

30sec with 5k pace
30sec with +10sec to 5k pace (slower)

If you don’t know your 5k pace, just go with moderately high intensity. Keep a steady pace through the whole workout. This is not all out effort!

RPE 3 to 4

AMRAP 6
8 Toes-to-bar
8 DB Snatches 22,5/15kg
8 Box Jump Overs

rest 3min

AMRAP 6
8 Power Snatches 50/35kg
8 Overhead Squats
8 Bar Facing Burpees

OHS w pause, 2 sec pause on bottom.

1x5
1x4
1x3
3x2

SO 2:00

Pause Squat Snatch. 2 sek pause on knee and mid tight.

7x1@65-80%

Send Off 1:30