A. Olympic Weight Lifting (Warm up cross over symmetry and sot presses from the front)
In 10 min build:
A heavy Clean and jerk or Clean in case your shoulders are sore
B. Barbell Cycling
Every 30 secs for 10 min - 1 rep of clean and jerk 70-80%
C. Conditioning
For time
5 rnds
20 Burpees over bar
10 Dead Lifts (70kg/50kg)
On every 2 minutes 1 Rope climb (Legless)
D. Interval Conditioning
Work to rest 1: 1/2
3 sets to 4 sets
For Time
20 kcal Row
400mt Run
60 du
* If you completed the rnd in 3 minutes rest 1.30
In 10 min build:
A heavy Clean and jerk or Clean in case your shoulders are sore
B. Barbell Cycling
Every 30 secs for 10 min - 1 rep of clean and jerk 70-80%
C. Conditioning
For time
5 rnds
20 Burpees over bar
10 Dead Lifts (70kg/50kg)
On every 2 minutes 1 Rope climb (Legless)
D. Interval Conditioning
Work to rest 1: 1/2
3 sets to 4 sets
For Time
20 kcal Row
400mt Run
60 du
* If you completed the rnd in 3 minutes rest 1.30
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