METCON
Warm up
Dynamic stretching
Prepare KB, Barbell for thruster,
Conditioning
Part 1
Min 0-8:00
For time:
800 m run
*rest in the remaining time
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Part 2
Min 08:00-14:00
For time:
EMOM 6 mins
10 Thruster (30/20 kg | 20/15 kg | Air Squat)
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Part 3
Min 14:00-20:00
EMOM 6 mins
15 KB Swing (16/12 kg | 12/8 kg | russian KB swing)
*then directly to part 2
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Part 4
Min 20:00-30:00
AMRAP Box Step up
OLY. Weight Lifting
Warm up
Pull up hook grip Snatch 5 rep x 3 set
muscle Snatch, press, 5 rep x 3set
Power hang Snatch
3+3 rep x 2 set 75%
3+2 rep x 2 set 80%
2+2 rep x 3 set 85%
Overhead squat
4 rep x 2 set 80%
3 rep x 2 set 85%
2 rep x 4 set 90%
Good moorning
5 rep x 4 set.
Man 50 kg
Woman 35 kg