METCON
Warm up
Dynamic stretching
Conditioning
AMRAP 40 mins
8 mins Row for calories
8 mins Ski for calories
8 mins Bike for calories
8 Mins box step up for reps
8 mins walking lunges or reps
Your score is total calories and reps
Oly. Weightlifting
Warm up
Pull up + Muscle snatch + overhead squat 3rep x 5set
High pull + power hang snatch
3 + 3 rep x 3 set (75% of 1RM power snatch)
2 + 2 rep x 2 set 80%
2 + 1 rep x 2 set 85%
Back Split Jerk
4 rep x 3 set 75%
3 rep x 2 set 80%
2 rep x 3 set 85%