OLY LIFTING
Metcon (Weight)
Working % of last weeks heavy clean (not 1RM)
5 rounds
30 sec work, 30 sec rest @ 60%
Rest 2 mins
4 rounds
45 sec work, 45 sec rest @ 70%
Rest 2 mins
3 Rounds
60 sec work, 60 sec rest @ 80%
Metcon (Time)
For time
50-40-30-20-10
Scaled option 27-21-18-15-12-9
KB Thrusters 16/12KG
300m Run after each round
