fbpx

BUILD

Illawarra Athletic – Build

Weightlifting

a1: Upper pull (2xAMRAP-1, 1xAMRAP)

i) WTD sup. strict C2B @2010; 2xAMRAP-1, 1xAMRAP

ii) Lat pull @2010; 3×6+6 (wide+narrow, heaviest possible if 0 strict pull-ups)

a2: Dynamic push (3×3-5)

Push press; 3x3M-5F (heaviest possible)

b: Barbell complex (EMOM12)

EMOM12 @M60%-F75%

Lift off x1

Clean grip DL x1

Full clean x1

Metcon

c: Metcon (Time)

4RFT@95%

Run 200m

AKBS x15

S2O x10 (115/85#)

Add Comment

Your email address will not be published. Required fields are marked *