GENERAL PHYSICAL PREPARATION
WARM UP
0-10 minutes
10 Pass Throughs
10 Around the worlds
10 OHS
20 seconds Lat Stretch
10 Around the worlds
10 OHS
20 seconds Lat Stretch
Then
2 sets with Empty Bar
10 Power Cleans
10 Thrusters
10 Front Rack Reverse Lunges in place (total)
METABOLIC CONDITIONING
10-30 minutes
Metcon (Time)
For Time:
Run 400 Meters
50 Power Snatches (75, 55)
Run 400 meters
50 Thrusters (75/55)
Run 400 meters
50 Front Rack Reverse Lunges (75/55)
Run 400 Meters
STRENGTH/SKILL
30-50 minutes
4 Rounds
Bottoms up KB Carrry: 50 feet each arm (rest 30 seconds)
* as heavy as possible
Weighted Plank 30 seconds (rest 30 seconds)
* as heavy as possible