METCON
Warm up
Dynamic stretching
Conditioning
2 rounds
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
Row 500 m
Muscle clean+ front squat + jerk press (3rep x 5set)
Clean from knee + split Jerk
3 + 3 rep x 3 set 80%
2 + 1 rep x 2 set 85%
1 + 1 rep x 3 set 90%
Front Squat
3 rep x 3 set 80%
2 rep x 4 set 90%
Dumble Rowing
8 rep x 5 set
Man 20 kg
Woman 10 kg