METCON

Warm up

Dynamic stretching

Conditioning

3 Rounds of

1000 m Row

100 Double unders or 200 Single unders

50 Cal bike/ski

50 Sit up

25 KB swing (16/12 kg)

 

Time cap 45 mins

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%

Posted in WOD

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