GENERAL PHYSICAL PREPARATION
WARM UP
0-10 Minutes
3 Sets
5 Deadlifts
5 Muscle Cleans
5 Thrusters
20 Lateral Jumps over the Bar
*Rest as needed. Add light weight to bar.
STRENGTH/SKILL
10-30 Minutes
EMOM 12
Odd: 3 Power Cleans @ 75%
Even: 3 High Box Jumps
METABOLIC CONDITIONING
30-45 minutes
Metcon (AMRAP – Reps)
7 Minutes
400 meter run
then in remaining time AMRAP of back squats (95/65)
* record 400 meter run as an additional performance.
ACCESSORY
Weighted Plank 3 X 30 seconds
50-100 Banded Leg Curls