GENERAL PHYSICAL PREPARATION
WARM UP
0-10 minutes
Candlestick Roll: 5
Handstand Push Ups: 5
KBS: 10 (go as heavy as you can)
WEIGHTLIFTING SKILL DEVELOPMENT
10-35 minutes
Introduction to the Speed Pull Deadlift
METABOLIC CONDITIONING
35-50 minutes
Metcon (AMRAP – Rounds and Reps)
10 minutes
Box Jump: 12 (24/20)
Pull Up: 9
HSPU: 6
* scale for HSPU is strict DB or KB press. The weight should be difficult