GENERAL PHYSICAL PREPARATION
WARM UP
0-10 minutes
400m Run
10 Burpees
200m Run
8 Burpees
100m Run
6 Burpees
10 Burpees
200m Run
8 Burpees
100m Run
6 Burpees
STRENGTH/SKILL
10-30 minutes
* Supersetted
* Rest 1:30 between strict press and chin ups
* Supersetted
* Rest 1:30 between strict press and chin ups
Strict Press (4 X 5)
* work up to a heavy 5 reps
Close Grip Strict Chest to Bar Chin Up (4 X 5)
* add weight if necessary
METABOLIC CONDITIONING
30-50 minutes
Metcon (AMRAP – Reps)
AMRAP 5
30 Double Unders
15 Hang Power Snatch (75, 55)
Rest 1:00
30 Double Unders
15 Hang Power Snatch (75, 55)
Rest 1:00
AMRAP 5:
30 Double Unders
15 Hang Power Clean (75, 55)
Rest 1:00
AMRAP 5:
30 Double Unders
15 Push Press (75, 55)
* weight is 50@ of Push Press (75/55)
* double under scale is 2 times singles
ACCESSORY
Ring Rows with 1 count at top: 3 x 8-10.
* go as parallel as you can
* go as parallel as you can