METCON
Warm up
Dynamic stretching
Conditioning
AMRAP 30 mins
10 mins Row for calories
10 mins Bike for calories
10 Mins box step up for reps
Your score is total calories and reps
Oly. Weightlifting
Warm up
Pull up 5 rep x 3set (hookgrip clean)
Muscle clean 5rep x 3set (hookgrip clean)
Press 5rep x 3set
Power clean + power jerk
70% 3+ 2 rep x 3 set
80% 2+ 2 rep x 2 set
85% 2+ 1rep x 3 set
Front squat
70% 3 rep x 3 set
80% 3 rep x 2 set
90% 2 rep x 3 set