19.5!!! LAST WEEK OF THE OPEN.
Warm-up
Metcon (Time)
1 MILE RUN
30 FRONT SQUATS 65/95
100 FARMES CARRY 35/55
30 BACK SQUATS 95/135
100 MT PLATE OH CARRY 25/45
30 FRONT SQUATS 65/95
100 FARMES CARRY 35/55
30 BACK SQUATS 95/135
100 MT PLATE OH CARRY 25/45
Weightlifting
70% – 3
73% – 2
75% – 2
78% – 2
80% – 2
80% – 2
83% – 2
SNATCH GRIP RDL
90%. – 4 X 4
OHS
75% – 3
80% – 2
85% -1
75% -3
80% -2
85% -1
BACK EXTENSIONS (GHD)
REPS :10
SETS 3