GENERAL PHYSICAL PREPARATION
PRE-WORKOUT
2 x 10 Deadbugs
WARM UP
0-10 minutes
2 Rounds
:30 work/ :30 restWall Balls
AbMat
Jump Squat
Row
:30 work/ :30 restWall Balls
AbMat
Jump Squat
Row
STRENGTH/SKILL
10-30 minutes
3 Position Clean
* High Hang
* Hang
* Below the Knee
* Hang
* Below the Knee
* Work up to a challenging load and work 5 sets with it.
* Rest 90s.
* Rest 90s.
METABOLIC CONDITIONING
30-55 minutes
Metcon (No Measure)
AMRAP 20 with a partner
Run 100 Meters
10 Alternating Weighted Lunges (45/35)
10 Ball Slams (30/20)
*One athlete completes full round before switching
* Each round should be max effort