GENERAL PHYSICAL PREPARATION
WARM UP
0-10 minutes
6 minutes
3 Wall Walks
30 Double Unders
10 Air Squats
STRENGTH/SKILL
10-30 minutes
Spend 15:00 Working on the Squat Snatch with Loads of 50% or Less.
* This is a skill session. Newer athletes should not worry about their loading.
METABOLIC CONDITIONING
30-50 minutes
Metcon (No Measure)
EMOM 20
Minute 1: Bike
Minute 2: Double Unders
Minute 3: Box Jumps (24/20)
Minute 4: KBS (53/35)
Minute 5: Sprint 100 meters
* each movement is max effort in 30 seconds, except for run.