METCON
Warm up
Dynamic stretching
1500 m row
Rowing Conditioning
5 set x 750m Row
target male <3 mins ; female <3:45 mins
Rest 1:30 between sets.
3 set x 500m Row
target male <1:55 mins ; female <2:30 mins
Rest 1:00 between sets.
5 set x 250m Row
target male <0:50 mins ; female <1:05 mins
Rest :30s between sets.
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