GENERAL PHYSICAL PREPARATION
PRE-WORKOUT
2 Rounds
10 Push ups
10 Pistols/Practice
10 Push ups
10 Pistols/Practice
WARM UP
0-10 minutes
Snatch Drills w. a empty BB
– OHS x 5
– Hang Muscle Snatch x 3
– OHS x 5
– Hang Power Snatch x 3
– Hang Squat Snatch x 3
Beginners: Use a PVC
– OHS x 5
– Hang Muscle Snatch x 3
– OHS x 5
– Hang Power Snatch x 3
– Hang Squat Snatch x 3
Beginners: Use a PVC
STRENGTH/SKILL
10-30 minutes
Hang Squat Snatch (5 X 4)
* rest 90 seconds between each attempt
* Beginners OHS or Goblet Squat 5 X 6-8
* Beginners OHS or Goblet Squat 5 X 6-8
Weighted Plank (3 X 30 seconds)
* rest 60 seconds
METABOLIC CONDITIONING
30-50 minutes
Tunnel Vision (Time)
4 RFT
21 Wallballs (20/14)(14/10)
15 Lateral Burpees over the Bar
9 Overhead Squats (135/95)(95/65)
* 21 minute cap
ACCESSORY
Double DB Bent-over Rows: 3 x 10-12. Rest 30-60s