GENERAL PHYSICAL PREPARATION
WARM UP
0-10 minutes
3 Rounds
10 KBS
10 Alternating Lunges
10 Situps
10 Shoulder Taps
STRENGTH/SKILL
10-30 minutes
* EMOM 14. Odd SDL, Even BJ
* EMOM 14. Odd SDL, Even BJ
Speed Pull Sumo Deadlift (3 X 7 @70%)
* reset on each rep
High Box Jump (3 X 7)
METABOLIC CONDITIONING
30-50 minutes
Metcon (Time)
Every 3:00 x 5 Sets:
12 Hang Squat Cleans (115/75) (75/55)
200 Meter Run
score= fastest split
12 Hang Squat Cleans (115/75) (75/55)
200 Meter Run
score= fastest split