Metcon
warm up
Dynamic Stretching 10 mins
Steady State Conditioning
5 rounds of
15 cal Bike
30 Cal Bike
90 single unders
Time cap 30 mins
Olympic Weightlifting
Warm up:
Pull up 5 rep x 3set
Muscle snatch 5rep x 3set
Power Snatch
70% 3rep x 3 set
80% 3rep x 2 set
85% 2rep x 3 set
Pull Panda (snatch)
70% 4 rep x 3 set (1 RM off pull snatch)
80% 3 rep x 3 set
(1 RM of pull snatch)
Pull up
Men ( 30kg 8rep x 4 set)
Woman( 20kg 8rep x 4 set)