GENERAL PHYSICAL PREPARATION
PRE-WORKOUT
Pull up/Muscle Up Progressions
WARM UP
0-10 minutes
2 Sets:
5 PVC Pass Throughs
5 PVC around the worlds ea.
5 Push-ups
Then w. empty bar:
5 Hang Muscle Snatch
5 Hang Power Snatch
5 Push Press
5 OHS
STRENGTH/SKILL
10-30 minutes
Hang Power Snatch (6 X 3)
* rest 90 seconds between each
* pick a challenging weight, but don’t sacrifice technique
* pick a challenging weight, but don’t sacrifice technique
METABOLIC CONDITIONING
30-50 minutes
Metcon (Time)
100 Double Unders
then
4 Rounds
20 Renegade Rows (35/25)
20 Push Ups
then
100 Double Unders
ACCESSORY
Lateral Goblet Squats: 3 x 6 ea. Rest 30s. (go heavy)