GENERAL PHYSICAL PREPARATION
WARM UP
0-10 minutes
3 Rounds
Heavy Kettlebell Swing: 10
Goblet Squat: 10
Kettlebell Snatch: 10
* Use the heaviest KB you can manage. Reduce reps if necessary.
WEIGHTLIFTING STRENGTH
10-35 minutes
Wide Stance Box Squat (10 X 2)
60%
* 60 seconds between sets
METABOLIC CONDITIONING
35-50 minutes
Metcon (Time)
21-15-9
Deadlift (135/95)
Hang Power Cleans (135/95)
Front Squats (135/95)
* @60-70% of 1RM FS
Deadlift (135/95)
Hang Power Cleans (135/95)
Front Squats (135/95)
* @60-70% of 1RM FS
ACCESSORY
Weighted Sit-ups: 2-3 x 12-15
Or Partner Glute Hamstrings: 3 x 10-15. Rest 90s
Or Partner Glute Hamstrings: 3 x 10-15. Rest 90s