GENERAL PHYSICAL PREPARATION
PRE-WORKOUT
2 Rounds
10 Scap Push-ups
20 Banded Pull-aparts
10 Scap Push-ups
20 Banded Pull-aparts
WARM UP
0-10 minutes
3 Sets
3 Presses from Split
3 Push Press
3 Split Jerks
3 Bent-over Rows
10 Hollow Rocks
*Add weight after first set
3 Presses from Split
3 Push Press
3 Split Jerks
3 Bent-over Rows
10 Hollow Rocks
*Add weight after first set
STRENGTH/SKILL
10-30 minutes
* EMOM 12 minutes
* EMOM 12 minutes
Split Jerk (6 X 2 )
* even minutes
Hollow Hold (Bar or PVC) (15-20 seconds)
* Max Effort Hollow Hold on floor.
* Focus on keeping core tight and toes pointed.
* Hold bar or PVC pipe above head to simulate hollow position on pullup bar.
* Focus on keeping core tight and toes pointed.
* Hold bar or PVC pipe above head to simulate hollow position on pullup bar.
METABOLIC CONDITIONING
30-50 minutes
Metcon (Time)
5 Rounds for Time
9 Hang Power Cleans (155/105)(105/70)
7 S20H (155/105)(105/70)
9 Ball Slams
*12:00 Cap
9 Hang Power Cleans (155/105)(105/70)
7 S20H (155/105)(105/70)
9 Ball Slams
*12:00 Cap
ACCESSORY
1-Arm DB Rows: 3 x 15 ea. Rest 30s.
DB Rolling Tricep Extensions: 3 x 15. Rest 30s.
DB Rolling Tricep Extensions: 3 x 15. Rest 30s.