METCON
Warm Up
row 500 m
then try every movement 5 reps
Conditioning
“Double Chipper”
For time [Adv | Int | Basic]
50 Deadlift (60/40 kg | 45 kg/30 kg | 30/20 kg)
40 Box Jump (60/50 cm) | (50/30 cm) | Step up
30 Cal Row
20 Front Squat (60/40 kg | 45 kg/30 kg | 30/20 kg)
10 Push Jerk (60/40 kg | 45 kg/30 kg | 30/20 kg)
-Run 400 m-
50 Sit up
40 Hand release push up
30 Walking lunges
20 Hang Power Clean (60/40 kg | 45 kg/30 kg | 30/20 kg)
10 Burpee box jump (60/50 cm) | step up | burpees
Time cap 40 mins
Oly. Weightlifting
Warm up
4 set of
3 Pull up + 3 power clean + 3 hang clean + 3 press
Hang Clean
4 rep x 2 set
3 rep x 2 set
2 rep x 3 set
Front Squat pause
80% 3 rep x 2 set
85% 2 rep x 3 set
Back Up
15 rep x 4 set