16 July 2022

 

METCON

Warm up

Dynamic stretching 

 

Conditioning

2 rounds of

 

1000m Row

Rest 1:00

750 m row

Rest :45

500m row

Rest :30

250m row 

 

Rest 3:00 in between rounds

 

then to second round

*Try to get faster as each distance gets shorter.

 

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 2 set Find 1 RM

High Pull Clean

3 rep x 5 set  ,80% dari rekor clean & jerk