METCON
Warm up
2 rounds of
12 cal Row
6 Box step up over
6 Burpees
3/3 Single arm KB complex*
Conditioning
3 Rounds, No rest in between amraps:
A. 4 min Amrap:
Row Calories
-Then-
B. 4 min Amrap:
10 KB Box Step Over (16/12 kg)
10 Burpees
-Then-
C. 4 min Amrap:
1 Single arm KB Complex* 16/12 kg
*KB complex = 1 Single arm KB Russian Swing + 1 SA KB Clean + 1 SA KB Clean & Jerk
then repeat back to A
Oly. Weightlifting
Warm up
Pull up, muscle snatch, press 3 rep x 4 set
- Pull-pause- squat snatch
3 rep x 3 set 80%
2 rep x 2 set 90%
1 rep x 4 set 95 %
- Front squat
4 rep x 2 set 80 %
3 rep x 3 set 90 %
- Butterfly barbel
8 rep x 4 set.
M: 10 kg
W: 5 kg