METCON
Warm Up
500 m Row
then try every movement 5 reps
Conditioning
For Time
50 Box Jumps (60/50 cm)
50 Jumping Pull-Ups
50 Kettlebell Swings (16/12 kg)
50 Walking Lunge Steps
50 Knees-to-Elbows
50 Push Presses (20/15 kg)
50 GHD Back Extensions
50 Wall Ball Shots (9/7 kg)
50 Burpees
50 Double-Unders
Oly. Weightlifting
Warm up
row 500 m
Pull up, power snatch, squat snatch, press 3rep x 4set
Snatch
70% 5 rep x 3 set
80% 4 rep x 2 set
85% 3 rep x 2 set
Jerk
70% 4 rep x 2 set
80% 3 rep x 2 set
85% 2 rep x 4 set
Good Morning
Men ( 30kg 8rep x 4 set)
Woman( 25kg 8rep x 4 set)