GENERAL PHYSICAL PREPARATION
WARM UP
0-10 minutes
4 Rounds:
5 Heavy Russian Swings (squeeze glutes)
10 Wide Stance Heavy Goblet Squats
15s Elbow Plank (squeeze abs)
5 Heavy Russian Swings (squeeze glutes)
10 Wide Stance Heavy Goblet Squats
15s Elbow Plank (squeeze abs)
STRENGTH/SKILL
10-30 minutes
Front Squat Cluster (6 X 1.1.1)
* rerack weight and rest 20 seconds between eacch rep
* try to work at 90% and above of 1RM FS
* rest 2 minutes between sets
* try to work at 90% and above of 1RM FS
* rest 2 minutes between sets
METABOLIC CONDITIONING
30-50 minutes
Metcon (Time)
5 Rounds
4 Squat Cleans @70% of 1RM
8 Burpee Box Jumps (24/20)
Rest 90s.
4 Squat Cleans @70% of 1RM
8 Burpee Box Jumps (24/20)
Rest 90s.