GENERAL PHYSICAL PREPARATION
WARM UP
0-10 Minutes
0-8 minutes
10 Air Squats
10 Goblet Squats
10 KB Snatch (switch arms each round)
STRENGTH/SKILL
10-30 minutes
Chained Back Squat (8 X 3)
* 60 seconds between each set
METABOLIC CONDITIONING
30-50 minutes
Metcon (AMRAP – Rounds and Reps)
14 Minutes
7 Squat Cleans (135/95)
200 Meter Run
ACCESSORY
50 ea. Banded Hamstrings
50 Banded Pushdowns
50 Band Pull-Aparts
50 Banded Pushdowns
50 Band Pull-Aparts