Weightlifting CF Espoo

Lauantain painonnostotunti Espoossa

Metcon

8 x 2min on / 2min off:

A) 3 power clean + 3 front squat + 3 bar over burpee

B) moderate pace row

C) 4 front rack reverse lunge + 4 shoulder to overhead + 12 lateral jump over barbell

D) moderate pace row/assault bike/ski

Barbell weights:
Advanced 60/42,5kg
RX 50/35kg
Scaled 40/25kg

Core

3 x 6-8 barbell roll out
– rest 1min between sets