METCON
Warm up
Dynamic stretching
Conditioning
3 Rounds of
1000 m Row
100 Double unders or 200 Single unders
50 sit up
50 walking lunges
25 Cal bike/ski
25 KB swing (16/12 kg)
Time cap 45 mins
Olympic Weightlifting
Warm up:
Pull up + Muscle snatch + overhead squat 3rep x 5set
Snatch
5 rep x 3 set 75%
4 rep x 2 set 80%
3 rep x 3 set 85%
Snatch Balance
4 rep x 3 set 75%
3 rep x 2 set 80%
2 rep x 3 set 85%
Strenght & conditioning (with barbel)
20 rep x 4 set
Man 10 – 15 kg
Woman 5 kg