GENERAL PHYSICAL PREPARATION
WARM UP
0-10 minutes
800 Run
5 Front Squats
5 Dip Shrugs
5 Hang Muscle Cleans
5 Hang Power Cleans
5 Power Cleans
then
10 Back Squats
10 Goodmornings
10 Jump Squats (explosive out of the bottom)
STRENGTH/SKILL
10-35 minutes
Sumo Deadlift Percentage Ladder (3 @70%; 3 @80%; 3+ @90%; 3 @80% 3+ @70%)
* 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.
* 2-2:30 minutes between each
METABOLIC CONDITIONING
35-50 minutes
Metcon (AMRAP – Reps)
AMRAP 5 Minutes
5 Front Squat (175/115)
Bike 10 Calories
Rest 6 Minutes
AMRAP 5 Minutes
5 Front Squat (125/85)
Bike 10 Calories
ACCESSORY
100 Banded Hamstring Curls