GENERAL PHYSICAL PREPARATION
PRE-WORKOUT
Accumulate 20 Wall Squats
WARM UP
0-10 minutes
3 Rounds
10 Kettlebell Swings
10 KB Snatches
10 KB Overhead Squat (5 each arm)
10 Kettlebell Swings
10 KB Snatches
10 KB Overhead Squat (5 each arm)
STRENGTH/SKILL
10-30 minutes
Sumo Deadlift (6 X 4 @60%)
* every 60 seconds
* focus on technique. Reset after each rep
* focus on technique. Reset after each rep
METABOLIC CONDITIONING
30-50 minutes
The Gauntlet (AMRAP – Reps)
AMRAP 3:
8 Deadlifts (135/95) (95/65)
8 Lateral Burpees
Rest 3:00
8 Deadlifts (135/95) (95/65)
8 Lateral Burpees
Rest 3:00
AMRAP 3:
6 Front Squats (135/95) (95/65)
6 Lateral Burpees
Rest 3:00
AMRAP 3:
4 Squat Cleans (135/95) (95/65)
4 Lateral Burpees
*Score = Lowest Score
ACCESSORY
Banded Hip Flexor Pulls x 50 each
Banded Goodmornings x 50 reps
Banded Goodmornings x 50 reps