GENERAL PHYSICAL PREPARATION
WARM UP
0-10 minutes
3 sets with an empty barbell
10 deadlifts
10 back squats
10 Goodmornings
10 reverse lunges in place
10 Muscle Cleans
*rest as needed
STRENGTH/SKILL
10-30 minutes
Metcon (Weight)
8:00 to work up to a Max in:
3 Power Cleans
2 Front Squats
1 Thrusters
*All done without dropping the Bar. Score = total load
METABOLIC CONDITIONING
30-45 minutes
Headstrong (AMRAP – Rounds and Reps)
10 minutes
5 Power Clean (70% Thruster 1RM) (95/65)
7 Thruster (95/65)
9 KBS (53/35)
* the goal is to go right from power clean to thrusters
* compare to your score on 13 June 16
ACCESSORY
Single Leg KB RDL 3 x 8 each
* go heavy
* go heavy