GENERAL PHYSICAL PREPARATION
WARM UP
0-10 Minutes
2 Rounds
Wall Balls: 20 (20/14)
Strict Pull Up: 5
Empty Barbell Back Squat: 8
Candle Stick Roll: 6 (can roll to pistol if able)
STRENGTH/SKILL
10-35 Minutes
Back Squat Percentage Ladder (3 X 3)
* 2 Minutes rest between sets
* 5+ is an AMRAP set. Do not exceed 10 reps for the set.
* Percentage is based off 90% of your 1RM. Example, if your Back Squat 1RM is 100, base the percentage for the strength off of 90lbs.
* 5+ is an AMRAP set. Do not exceed 10 reps for the set.
* Percentage is based off 90% of your 1RM. Example, if your Back Squat 1RM is 100, base the percentage for the strength off of 90lbs.
3 @70%; 3 @80%; 3+ @90%; 3 @80%; 3+ @70%
Rest 2-2:30 between sets
Rest 2-2:30 between sets
METABOLIC CONDITIONING
35-55 Minutes
Afterburner (Time)
21-15-9
Power Clean (95/65)
Thrusters
* scale to 60% of 1RM PCL if necessary
* 10 minute cap.
ACCESSORY
Good Mornings 3-4 X 8. 60 second rest between.