GENERAL PHYSICAL PREPARATION
WARM UP
0-5 Minutes
10 Wall Balls
8 Pistols ( 4 each side)
WEIGHTLIFTING STRENGTH
5-35 Minutes
Chained Back Squat (5 X 5)
* work up to your previous 5 X 5 max. Add chains once you begin your working sets. For example if your 5 X 5 max is 300lbs, you will have 260lbs on the bar, the chains will make up the other 40lbs. REVIEW YOUR 5 X 5 NUMBERS IN WODIFY BEFORE CLASS.
* The goal is controlled descent to the bottom, pause and explode out of the hole.
* USE A SPOTTER!!!!
METABOLIC CONDITIONING
35-50 minutes
8 Rounds
KB Snatch: 16 (53/35)
Single Arm KB OHS: 10
* If you are unable to keep your arm straight during the KB OHS, do single arm front squat, or goblet squat.
* 8 KB Snatches each arm before switching arms. Alternate arm each round for OHS
* 10 minute cap