Metcon

warm up

Dynamic Stretching 10 mins

 

Steady State Conditioning

5 rounds of

15 cal Bike

30 Cal Bike

90 single unders

 

Time cap 30 mins

 

Olympic Weightlifting

Warm up:
Pull up 5 rep x 3set
Muscle snatch 5rep x 3set

Power Snatch
70% 3rep x 3 set
80% 3rep x 2 set
85% 2rep x 3 set

Pull Panda (snatch)
70% 4 rep x 3 set (1 RM off pull snatch)
80% 3 rep x 3 set
(1 RM of pull snatch)

Pull up
Men ( 30kg 8rep x 4 set)
Woman( 20kg 8rep x 4 set)

Posted in WOD

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