GENERAL PHYSICAL PREPARATION
WARM UP
0-10 Minutes
2 Rounds
5 Deadlifts
5 Muscle Cleans
10s Pigeon Pose ea
5 Power Cleans
5 Jerks
10s Pigeon Pose ea
STRENGTH/SKILL
10-30 minutes
Speed Front Squats (8 X 3)
METABOLIC CONDITIONING
30-50 Minutes
Metcon (Weight)
AMRAP 3:
30 Double Unders
20 OHS (75/55)
Rest 2:00 + Repeat for 3 Rounds
30 Double Unders
20 OHS (75/55)
Rest 2:00 + Repeat for 3 Rounds
ACCESSORY
Reverse Crunches: 3 x 12-15. Rest 60s.