METCON
Warm up
Dynamic stretching
Conditioning
3 Rounds of
1000 m Row
100 Double unders or 200 Single unders
50 Cal bike/ski
50 Sit up
25 KB swing (16/12 kg)
Time cap 45 mins
Oly. Weightlifting
Warm up
Pull up + Muscle snatch + overhead squat 3rep x 5set
High pull + power hang snatch
3 + 3 rep x 3 set (75% of 1RM power snatch)
2 + 2 rep x 2 set 80%
2 + 1 rep x 2 set 85%
Back Split Jerk
4 rep x 3 set 75%
3 rep x 2 set 80%
2 rep x 3 set 85%