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BUILD

Illawarra Athletic – Build

Weightlifting

a1: Strict C2B ( @2010; 2xAMRAP-1, 1xAMRAP/alt. 3×8 strict CU )

alt. is do as many unassisted as possible then do the balance of 8 reps as ecc. chin ups.

a2: Strict press (@2010 3x3M-5F)

(heaviest possible)

Metcon

b: Clean (positions) EMOM12 (Weight)

EMOM12 @M60%-F75%

Clean grip lift-off (3-sec hold) x1

CG DL x1

Full clean + F.Squat 1+1

c: Metcon (Time)

3RFT @90%int.

Clean (Full) x5 @M80%/F85%

TTBx20

Double under x50

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