GENERAL PHYSICAL PREPARATION
PRE-WORKOUT
2 Rounds of:
Single Leg Hip Thrust x 5 ea. (1 ct at top). Rest 10s.
X-Band Walk x 20s each direction
Single Leg Hip Thrust x 5 ea. (1 ct at top). Rest 10s.
X-Band Walk x 20s each direction
WARM UP
0-10 minutes
2 Sets. Add weight for set 2
10 RDLs
8 Front Squats
6 Bar Facing Burpees
4 Power Cleans
10 RDLs
8 Front Squats
6 Bar Facing Burpees
4 Power Cleans
STRENGTH/SKILL
10-40 minutes
Front Squat Box Squat (5 X 5)
* 50-60%
* every 60 seconds
* use regular stance
* every 60 seconds
* use regular stance
Power Clean (5 X 3)
* 70%
* every 90 seconds
* every 90 seconds
METABOLIC CONDITIONING
40-50 minutes
Two Scores (Time)
In a 4:00 Window:
21 Deadlifts (135/95) (95/65)
21 Bar Facing Burpees
Remaining time: Max Thrusters (135/95) (95/65)
21 Deadlifts (135/95) (95/65)
21 Bar Facing Burpees
Remaining time: Max Thrusters (135/95) (95/65)
Rest 3:00
For time:
21 Deadlifts (135/ 95) (95/65)
21 Bar Facing Burpees
21 S20H (135/95) (95/65)
* score is time to complete round