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
Oly. Weightlifting
Warm up
4 set of
3 Pull up + 3 Muscle snatch + 3 power snatch
Power Snatch
70% 5 rep x 3 set
80% 3rep x 4 set
Pull snatch
80% 4 rep x 2 set
90% 2 rep x 3 set
Pull up
Men ( 30kg 8rep x 4 set)
Woman( 20kg 8rep x 4 set)