GENERAL PHYSICAL PREPARATION
WARM UP
0-10 minutes
2 Rounds
Band Walk Left
Band Walk Right
Band Walk Back
Then
4 Rounds
Deadlift: 3
Clean: 3
WEIGHTLIFTING STRENGTH
10-35 minutes
Clean (3 X 3)
* @75%
* Rest 90 seconds between attempts
* Rest 90 seconds between attempts
Sumo Deadlift (Work up to a challenging 3)
METABOLIC CONDITIONING
30-40 minutes
Metcon (AMRAP – Reps)
8 Minutes
Ascending reps
2 Hang Power Cleans
2 Thrusters
2 Burpees
4 Hang Power Cleans
4 Thrusters
4 Burpees
* continue in this manner until 8 minutes is up
ACCESSORY
50-100 banded leg curls