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Weightlifting

Today we are working off of our 20-rep max that we found in week 1. Take the load of your 20-rep max and multiply it by the percentages in today’s lifting session. This will determine your loads for each set.

Metcon (No Measure)

Strict Press

For load:

10 reps (107%)

12 reps (103%)

14 reps (98%)

– Rest 3:00 between sets.

Metcon

Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 9:

15 KB swings (53/70lb)

50-ft handstand walk

INTERMEDIATE

AMRAP 9:

15 KB swings (35/53lb)

25-ft handstand walk

BEGINNER

AMRAP 9:

15 KB swings (25/35lb)

100-ft bear crawl

Skills

Metcon (No Measure)

Post-workout:

8 sets:

:20 seated L-sit hold

– Rest :10

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