METCON
Warm up
Dynamic stretching
Conditioning
For time:
50 Cal Bike
200 Double unders/ 400 single unders
200 cal row
50 Weighted Sandbag Step up (10/5kg)
Time cap 45 mins
Oly. Weightlifting
Warm up
Pull up 5rep x 3set
Muscle clean + press 3+2 rep x 3 set
High pull + Power hang clean + squat clean
2+2+2 rep x 3 set
2+1+2 rep x 3 set
2+1+1 rep x 3 set
Half front squat
4 rep x 2 set 80%
3 rep x 2 set 85%
2 rep x 3 set 90%
Pull up
8rep x 4 set
Man 35-40 kg
Woman 20-25 kg