METCON
Warm up
500 m row
Then 2 rounds of
8 KB Swing
8 Air Squat
8 Burpees
1x (4 EB deadlift + 3 EB HPC + 2 Front squat + 1 Push Jerk)
Conditioning
1. AMRAP 10 min [Adv | Int | Basic]
10 KB Swing (24/16 kg) | (16/12 kg) | (12/8 kg)
10 Air Squat
– Rest 3 min-
2. AMRAP 10 min [Adv | Int | Basic]
12/10 Cal Row
12 Walking Lunges
– Rest 3 min –
3. AMRAP 10 min [Adv | Int | Basic]
5 Bar Lateral Burpees | Stepping over | Burpees
4 Deadlift 50/30 kg | 40/25 kg | Empty bar
3 Hang Power Cleans 50/30 kg | 40/25 kg | Empty bar
2 Front Squats 50/30 kg | 40/25 kg | Empty bar
1 Push Jerk 50/30 kg | 40/25 kg | Empty bar
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 morning
5 rep x 4 set.
Man 50 kg
Woman 35 kg