METCON
Warm up
400 m run
then 2 rounds of
10 Push up
5 Burpees
10 Hollow rock
5 EB Upright row
Body Armor
50 Bench Press Repetitions at 75% of 1 RM
*Every Break: 10 Knee to elbow/chest
Conditioning
4 Rounds For time [Adv | Int | Basic]
400 Meter Run
15 Sumo Deadlift High Pulls (40/25 kg) | (30/20 kg) | (20/15 kg)
10 Burpees lateral over bar | stepping | burpees
Oly Weightlifting
Warm up:
Pull up hookgrip clean 5 rep x 3 set
muscle clean, jerk press, 5 rep x 3set
Power clean + front squat + power jerk
3+3+3 rep x 2 set 70%
2+2+2 rep x 2 set 80%
2+1+1 rep x 3 set 85%
Pull below knee
4 rep x 2 set 75%
3 rep x 3 set 85%
Rowing
5 rep x 4 set.
Man 40-60 kg
Woman 30 kg