METCON
Warm up
200 m run
250 m row
500 m bike
Conditioning
“Tricardio”
In teams of 3:
For time
4000 m Run or 130 laps run
5000 m Row
10000 m air bike
Cap 35 min
– All 3 team members works at the same time and can switch exercise whenever they should need to. Accumulate the distance
- If only 2 people in a team, choose two exercise
Oly. Weightlifting
Warm up
Deadlift, muscle clean, 5 press rep x 4 set
1. Power hang clean from hip
5 rep x 3 set 75%
3 rep x 4 set 85%
2. Jerk from rack
3 rep x 3 set 75 %
2 rep x 4 set 85 %
3. High pull snatch
60% 5 rep x 4 set