friday 3/13/26

Weightlifting

8-week programming leading to 10-Rep max

5 sets @ 60%

3 Sumo Deadlift

6 Deadlift

Metcon 26.3

For time:

2 rounds of:

12 burpees over the bar

12 cleans, weight 1

12 burpees over the bar

12 thrusters, weight 1

2 rounds of:

12 burpees over the bar

12 cleans, weight 2

12 burpees over the bar

12 thrusters, weight 2

2 rounds of:

12 burpees over the bar

12 cleans, weight 3

12 burpees over the bar

12 thrusters, weight 3

Time cap: 16 minutes – We will finish – or make adjustments

♀ 65, 75, 85 lb – Women

♂ 95, 115, 135 lb – Men

Masters – 55,65,75 (Patty Only)

Scaled – 45,55,65