GENERAL PHYSICAL PREPARATION
PRE-WORKOUT
X-Band Walks x 10 steps each direction
WARM UP
0-10 minutes
Power Clean Drills:
Front Squat x5
Dip-Shrug x5
Muscle Clean (from hip) x5
Hang Power Clean x5
Power Clean x5
Squat Clean x5
Then
10 Back Squat w. bar
10 Goodmornings
STRENGTH/SKILL
10-30 minutes
Back Squat Wave (3-2-1-3-2-1)
* Second Wave heavier than first wave.
* Last set is AMRAP set.
* Start at roughly 50% of your 1RM.
* Beginners: Back Squat 6 x 4, adding weight only if form permits.
* Last set is AMRAP set.
* Start at roughly 50% of your 1RM.
* Beginners: Back Squat 6 x 4, adding weight only if form permits.
METABOLIC CONDITIONING
30-50 minutes
Backhand (AMRAP – Reps)
In 5:00 Window:
Run 400 meters:
Remaining time:
Max Squat Cleans (155/105) (105/75)
Rest 3:00 + Repeat
* score is total squat cleans
Run 400 meters:
Remaining time:
Max Squat Cleans (155/105) (105/75)
Rest 3:00 + Repeat
* score is total squat cleans
ACCESSORY
KB Reverse Lunge + RDL Combo: 3 x 6 (1 + 1 = 1 Rep). Rest 60s.
Accumulate 50 AbMat Sit Ups
Accumulate 50 AbMat Sit Ups