METCON
Warm up
Dynamic stretching
Conditioning
AMRAP 30 mins
10 mins Row for calories
10 mins Bike for calories
10 Mins box step up for reps
Your score is total calories and reps
Oly. Weightlifting
Warm up
Pull up hookgrip snatch 5rep x 3set
Muscle snatch 5rep x 3set
Overhead Squat 5rep x 3set
1. Power Hang Snatch from hip
4 rep x 2 set 75%
3 rep x 2 set 80%
2 rep x 3 set 85%
2. Back squat
3 rep x 2 set 80%
2 rep x 2 set 90%
1 rep x 3 set 95%
3. Jerk press
3 rep x 4 set