GENERAL PHYSICAL PREPARATION
WARM UP
0-10 minutes
8 Minutes
Run: 50
Double Under: 50 (or 30 seconds of practice)
Back Squat: 10 (empty barbell)
WEIGHTLIFTING STRENGTH
10-35 minutes
Chained Back Squat (10 X 2)
* 3 second pause at bottom
* 60 seconds between sets
* 60 seconds between sets
METABOLIC CONDITIONING
35-50 minutes
Metcon (Time)
4 Rounds
Every 3 minutes
Run: 200
12 Thrusters @70 (95/65)
ACCESSORY
* accumulate 3 minutes in the bottom of Goblet squat.
* go as heavy as possible, attempt to keep torso upright, and knees out
* go as heavy as possible, attempt to keep torso upright, and knees out