Warm up:
Lane drills
Stabilizer:
100 med ball sit ups
Skill:
Bergner warm up
Strength:
Deadlifts
5-5 warm up
5-5-5 65/75/85% of your 90% of your NEW 1 rep max
Metcon:
3x
100m row SPRINT
9 power cleans 75/55kg
150m row SPRINT
7 hang cleans 65/45kg
200m row SPRINT
5 snatch 55/35kg
YES, you will have to change the weight on 1 bar for each movement :-)
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