GENERAL PHYSICAL PREPARATION
WARM UP
0-10 minutes
3 Rounds
10 Jump Squats
10 Split Jerk Foot Drills
10 Snatch Balance
WEIGHTLIFTING STRENGTH
10-40 Minutes
Power Snatch + OHS (4 X 2+2)
* add weight each set
* rest 60-90 seconds between sets
* rest 60-90 seconds between sets
Back Squat + Drop Set (2 + 1)
* work up to a heavy set of 2, then reduce weight by 20% and go for max reps
* rest 2-3:00
* record heaviest weight used for 2 sets and max reps
* rest 2-3:00
* record heaviest weight used for 2 sets and max reps
METABOLIC CONDITIONING
35-50 Minutes
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Thrusters @50 (95/65)
KBS (53/35)
* if you can go heavier on the KBS with good form go for it
* 12 minute cap
Thrusters @50 (95/65)
KBS (53/35)
* if you can go heavier on the KBS with good form go for it
* 12 minute cap
ACCESSORY
Abs with plate switch: 3 x 8-10