GENERAL PHYSICAL PREPARATION
PRE-WORKOUT
Tissue Work x 10 passes each
– Thoracic Spine
– Lats
– Adductors
– Thoracic Spine
– Lats
– Adductors
WARM UP
0-10 minutes
3 Rounds of:
5 Power Cleans
10 Sit-ups
15 Air Squats
20 Banded Goodmornings
*Add weight to the barbell after the first round.
5 Power Cleans
10 Sit-ups
15 Air Squats
20 Banded Goodmornings
*Add weight to the barbell after the first round.
STRENGTH/SKILL
10-30 minutes
Power Clean (1RM)
* 8-10 Total Sets. Rest 2 minutes
– Beginner: 10 x 2 working technique from the top down to the floor.
– Beginner: 10 x 2 working technique from the top down to the floor.
METABOLIC CONDITIONING
30-50 minutes
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
5 Power Cleans (135/95) (95/65)
10 T2B
15 Wallballs (20/14) (14/10)
5 Power Cleans (135/95) (95/65)
10 T2B
15 Wallballs (20/14) (14/10)