GENERAL PHYSICAL PREPARATION
PRE-WORKOUT
60s Pigeon Pose each side
15 Terminal Knee Extensions each leg.
15 Terminal Knee Extensions each leg.
WARM UP
0-10 minutes
10 KBS
10 Hollow Rocks
10 KB Hang Snatch
30 Double Unders
10 KBS
10 Hollow Rocks
10 KB Hang Snatch
30 Double Unders
10 Hollow Rocks
10 KB Hang Snatch
30 Double Unders
10 KBS
10 Hollow Rocks
10 KB Hang Snatch
30 Double Unders
STRENGTH/SKILL
10-30 minutes
Front Squat Wave (3-2-1-3-2-1)
* second wave should be heavier than the first
* 2-3 minutes rest
* 2-3 minutes rest
METABOLIC CONDITIONING
30-45 minutes
Downtime (Time)
AMRAP 10:
5 Squat Clean Thrusters (135/95) (95/65)
10 Burpee Pull-ups
* scale for burpee pull-ups are 5 Burpees, 5 ring rows
5 Squat Clean Thrusters (135/95) (95/65)
10 Burpee Pull-ups
* scale for burpee pull-ups are 5 Burpees, 5 ring rows
ACCESSORY
100 Banded Pull Throughs