METCON
Warm up
2 mins of single unders
Then 2 rounds of
5 Inch worm
5 Slow Deadlift
10 Wallball
10 GHD Back extension
Conditioning
15 Rounds For time : [Adv | Int | Basic]
3 Deadlifts (100/65 kg | 80/50 kg | 60/35 kg)
3 Double KB Thruster (24/16 kg| 16/12 kg | 12/8 kg)
30 Double-Unders or 60 single under
Time cap 30 mins
Oly. Weightlifting
Warm up
Pull up hookgrip snatch, power snatch, overhead squat, 3 rep x 4 set
Squat Snatch
3 rep x 2 set 80%
2 rep x 2 set 90%
1 rep x 1 set 95%
1 rep x 2 set 100 %
-Break 5 menit-
Clean & jerk
2+2 rep x 2 set 80%
2+1 rep x 2 set 90%
1+1 rep x 1 set 95%
1+1 rep x 2 set 100 %