GENERAL PHYSICAL PREPARATION
PRE-WORKOUT
2 Rounds
High to Low Plank x 10 passes
Shoulder Taps x 20
Banded Lat Stretch x 20s each
WARM UP
0-10 minutes
2 Minutes Double Unders
then
AMRAP 5
30 AbMat
20 Pushups
10 Kick Up to Wall
STRENGTH/SKILL
10-30 minutes
Hang Squat Snatch (6 X 3)
* rest 90 seconds
* focus on technique with a challenging weight
* focus on technique with a challenging weight
METABOLIC CONDITIONING
30-50 minutes
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
40 Double Unders
30 Alternating Lunges (BW)
20 KBS (53/35)(35/26)
10 Pull-ups
40 Double Unders
30 Alternating Lunges (BW)
20 KBS (53/35)(35/26)
10 Pull-ups
ACCESSORY
Banded Low to High woodchop: 3 x 10 ea.