METCON
Warm up
Dynamic stretching
Conditioning
5 Rounds of
25 Air Squat
25 Cal Row
25 walking lunges
50 Single unders
50 Mountain climbers (25 each leg)
Oly. Weightlifting
Warm up
Pull up hookgrip snatch 5rep x 3set
Muscle snatch 5rep x 3set
Overhead Squat 5rep x 3set
Snatch
3 rep x 3 set
2 rep x 3 set
Pull snatch
3 rep x 3 set
2 rep x 3 set
Press hookgrip Snatch
5rep x 3set
3rep x 3 set