METCON
Warm up
500 m row
Then
Try every movement at least 3 reps and build the weight
Conditioning
Conditioning
For time:
80 Double Unders
70 Abmat sit up
60 Calories Row
50 Burpees
40 Wallball Shots 9/7 kg
30 Power Snatch 40/25 kg
20 Front Squat, 40/25 kg
10 Cluster 40/25 kg
Cap time 30 mins
Oly. Weight Lifting
Warm up:
Pull up hookgrip clean, muscle clean, press 3 rep x 3 set
1. Power clean + jerk
3+3 rep x 3 set 70%
2+3 rep x 4 set 80%
Half back squat
4 rep x 2 set. 70%
3 rep x 4 set. 80%
Rowing with bar
Woman 30kg 8 rep x 4 set
Man 40-50 kg 8 rep x 4 set