GENERAL PHYSICAL PREPARATION
PRE-WORKOUT
Grab a light KB and perform:
– 10 Goblet Lateral Squats each side
– 10 Wide Stance Goblet Squats
– 10 Glute Bridges w. 1 ct hold (squeeze glutes) at top.
– 10 Goblet Lateral Squats each side
– 10 Wide Stance Goblet Squats
– 10 Glute Bridges w. 1 ct hold (squeeze glutes) at top.
WARM UP
0-10 minutes
2 Sets of:
3 Power Cleans
3 Front Squats
3 Sumo Deadlifts
3 Bar Facing Burpees
*10 X-Band Walks Forward/Backward between each set
3 Power Cleans
3 Front Squats
3 Sumo Deadlifts
3 Bar Facing Burpees
*10 X-Band Walks Forward/Backward between each set
STRENGTH/SKILL
10-30 minutes
EMOM 16 (odd SDL; even BJ)
Sumo Deadlift (3 for speed @ 60%)
* reset after each rep
Box Jumps (3 High Box Jumps)
METABOLIC CONDITIONING
30-55 minutes
Down Range (Time)
2 Rounds
10 Power Cleans (155/105)(105/75)
15 Front Squats
20 Lateral Burpee Over Bar
Rest 5:00