Olympic Weightlifting

Warm up:
Row 500 m
Pull up (grip snatch)+ overhead squat + press (3rep x 5set)

1. Muscle snatch
4 rep x 3 set
3 rep x 2 set
2 rep x 3 set

2. Muscle Clean
4 rep x 3 set
3 rep x 2 set
2 rep x 3 set

3. Jerk press
3 rep x 3 set
2 rep x 3 set

 

Metcon

METCON

Warm up

Dynamic stretching

Conditioning

For time:

100 Cal Row

300 Single unders

75 Hollow rock

300 Single unders

100 Cal bike

 

Time cap 45 mins

 

Posted in WOD

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