GENERAL PHYSICAL PREPARATION
WARM UP
0-10 minutes
5 Rounds :20/ :10
Superman Hold
Ball Slam (30/20)
Wall Hollow Hold
Burpee
METABOLIC CONDITIONING
10-30 minutes
For Time
800 meter run
10 Dumbbell Thrusters (35/25)400 meter run
8 Dumbbell Thrusters (35/25)
10 Dumbbell Thrusters (35/25)400 meter run
8 Dumbbell Thrusters (35/25)
200 meter run
6 Dumbbell Thrusters (35/25)
100 meter run
4 Dumbbell Thrusters (35/25)
* 15 minute cap
METABOLIC CONDITIONING
30-45 minutes
AMRAP 10 minutes
1 Deadlift
1 Squat Clean
1 Front Squat
1 Jerk
* Weight is 75% of max jerk up to 205/135
* The goal is to concentrate on movement quality throughout.