GENERAL PHYSICAL PREPARATION
WARM UP
0-10 minutes
5 minutes accumulate max double unders or 5 minutes of practice
2 Sets
5 Muscle Snatches
5 Power Snatches
10 Sit Ups
STRENGTH/SKILL
10-30 minutes
* Athletes who did not test 1RM FS Monday will test today.
* Athletes who did not test 1RM FS Monday will test today.
Dumbbell Split Squat (4 X 10)
* 60 second rest between sets
* 30 seconds rest
Strict Pull Up (4 X 6-10)
* 30 seconds rest
Farmer’s Carry (4 X 50 meters (70/53))
* 30 seconds rest
METABOLIC CONDITIONING
30-50 minutes
Metcon (Time)
For Time
Row 1k
30 Power Snatch (115/75) (55)
50 T2B
* 15:00 Cap