Blue Ridge Fitness – CrossTraining

Warm-up

Benchmark Olympic Lifting

Muscle Snatch (Establish 1RM)

(5m)

Power Snatch (Establish 1RM)

(5m)

Squat Snatch (Establish 1RM)

(5m)

Transition: (3m)

Conditioning

Metcon (5 Rounds for calories)

Split Work: (Bike)

ME/15s

Rest: (60s)

ME/30s

Rest: (90s)

ME/45s

Rest: 120s

ME/60s

Rest: 150s

ME/75s