METCON
Warm up
Dynamic stretching
Conditioning
For time:
100 Cal Row
300 Single unders
100 Abmat sit up
300 Single unders
100 Cal bike
Time cap 45 mins
Oly. Weightlifting
Warm up
Deadlift clean 5rep x 3set
Muscle clean 5rep x 3set
Press 5rep x 3set
Clean & Jerk
2+2 rep x 3 set
2+1 rep x 3 set
1+1 rep x 3 set
Front squat
4 rep x 2 set
3 rep x 2 set
2 rep x 3 set
Good morning
8 rep x 5 set