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