METCON
Warm up
2 rounds of
10 cal Row
8 KB Swing
10 Abmat sit up
8 Worm walk
10 Air Squat
Conditioning
EMOM 40 min:
Mins 1 : 45 secs of Cal Row
Mins 2 : 45 secs of, Kettlebell Swing 24/16 kg L1=12/8 kg)
Mins 3 : 45 Secs of Wall-handstand hold
Mins 4 : 45 Secs of Abmat sit up
Mins 5 : 45 Secs of wall sit
OLY. Weight Lifting
Warm up
Pull up, muscle clean, front squat, press 3 rep x 4 set
Pull-pause- squat clean
3 rep x 3 set 80%
2 rep x 2 set 90%
1 rep x 4 set 95 %
Deadlift clean
3 rep x 4 set (120% 1Rm clean)
Lunge bar
10 rep x 4 set.
M: 15 kg
W: 10 kg