5 January 2023

METCON

Warm up

500 m row

Then

Try and prepare every movement at least 5 reps

 

Conditioning

 

With in time cap of 30 mins:

 

1. 3 rounds of

15/12 cal Row

5/5 Double KB Renegade Row 2*16/12 kg

 

Then

 

1. 3 rounds of

50 Single Unders

15 Kettlebell Swing 16/12 kg

 

Then

 

1. 3 rounds of

15/12 cal Row

12 GHD Sit up

 

Then

 

1. 3 rounds of

15 Air Squat

20 Plate Ground to Overhead 20/15 kg

 

Oly. Weighlifting

Warm up: 

Muscle snatch, overhead squat, press, 3 rep x 4 set

1. Power Snatch
3 rep x 2 set 75%
2 rep x 3 set 85%

2. Pull clean from knee
3 rep x 3 set 80%
2 rep x 4 set 90%

3. Pull up
5 rep x 4 set