GENERAL PHYSICAL PREPARATION
WARM UP
0-10 minutes
High Knees
Butt Kickers
Soldier Kicks
Carioca
Broad Jumps
Back peddle
Lateral Shuffle (left and right)
Butt Kickers
Soldier Kicks
Carioca
Broad Jumps
Back peddle
Lateral Shuffle (left and right)
Then
3 X 10 deadbugs (5 each side)
WEIGHTLIFTING STRENGTH
10-35 minutes
EMOM 18 Minutes
3 Position Snatch (EMOM Even)
* High Hang
* Hang
* Below the Knee
* Hang
* Below the Knee
Hollow Hold (EMOM ODD 10-20 seconds)
Max Effort Hollow Hold on floor. Focus on keeping core tight and toes pointed. Hold PVC pipe above head to simulate hollow position on pullup bar.
METABOLIC CONDITIONING
35-50 minutes
Metcon (No Measure)
12 minutes
Farmers Carry: 50 meters (53/35) (change arms at turnaround)
Sprint 100
ACCESSORY
50 Barbell Curls (35/55)