GENERAL PHYSICAL PREPARATION
WARM UP
0-10 minutes
4 Rounds
Run: 100
Cossick Squat: 5 Each Side (use kettlebell weight you will use during WOD)
Wall Ball: 10 (20/14) (go heavier if you can)
WEIGHTLIFTING STRENGTH
10-30 minutes
Back Squat Cluster (1 X 3)
* Start at 50%, and add 10% after each set for 5 sets at 3 reps. Goal for last set is 85%
* Rerack weight with 10 second rest between each rep
* Rest 2-3 minutes after each set
* These should be tough, and you will need a spotter for each rep.
METABOLIC CONDITIONING
30-45 minutes
AMRAP 10 minutes
5 Power Clean (70% Thruster 1RM) (95/65)
7 Thruster (95/65)
9 KBS (53/35)
* the goal is to go right from power clean to thrusters