METCON

Warm up

500 m row

ThenĀ 

Try every movement at least 3 reps and build the weight

Conditioning

 

Conditioning

 

For time:

80 Double Unders

70 Abmat sit up

60 Calories Row

50 Burpees

40 Wallball Shots 9/7 kg

30 Power Snatch 40/25 kg

20 Front Squat, 40/25 kg

10 Cluster 40/25 kg

 

Cap time 30 mins

 

Oly. Weight Lifting

Warm up:
Pull up hookgrip clean, muscle clean, press 3 rep x 3 set

1. Power clean + jerk
3+3 rep x 3 set 70%
2+3 rep x 4 set 80%

Half back squat
4 rep x 2 set. 70%
3 rep x 4 set. 80%

Rowing with bar
Woman 30kg 8 rep x 4 set
Man 40-50 kg 8 rep x 4 set

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