GENERAL PHYSICAL PREPARATION
PRE-WORKOUT
With a PVC:
10 Pass Throughs
10 Around the World
20s Lat Stretch each side
10 PVC OHS
10 Pass Throughs
10 Around the World
20s Lat Stretch each side
10 PVC OHS
WARM UP
0-10 minutes
3 Sets of:
3 Muscle Clean
3 Front Squat
3 Power Cleans
*10 X-Band Walks Laterally Each
*10 X-Band Walks Forward/Backward
3 Muscle Clean
3 Front Squat
3 Power Cleans
*10 X-Band Walks Laterally Each
*10 X-Band Walks Forward/Backward
STRENGTH/SKILL
10-30 minutes
Clean and Jerk Barbell Complex (1 X 1)
Deadlift: 3
Hang Power Clean: 3
Front Squat: 3
Shoulder to Overhead: 3
Hang Power Clean: 3
Front Squat: 3
Shoulder to Overhead: 3
* 15 minutes to work up to a challenging load
* beginners practice technique and form
* beginners practice technique and form
METABOLIC CONDITIONING
30-50 minutes
Metcon (Time)
5 Rounds
12 Deadlifts (135/95)(95/65)
12 Front Squats
100 meter Run
Rest 2:00
12 Deadlifts (135/95)(95/65)
12 Front Squats
100 meter Run
Rest 2:00