GENERAL PHYSICAL PREPARATION
WARM UP
0-10 minutes
10 Turkish Get-ups
Then
10 Air Squats
10 Lunges
10 Push-ups
10 Sit-ups
10 Supermans
10 Hollow Rocks
Then
10 Air Squats
10 Lunges
10 Push-ups
10 Sit-ups
10 Supermans
10 Hollow Rocks
STRENGTH/SKILL
10-30 minutes
Split Jerk (2 @ 80%)
* EMOM 10
* spend 7-10 minutes working up to weight you are going to use
* spend 7-10 minutes working up to weight you are going to use
METABOLIC CONDITIONING
30-50 minutes
Metcon (AMRAP – Rounds and Reps)
AMRAP 9:
1 Wallclimb
5 C2B Pull-ups
Run 100
15 Wallballs (20, 14)
Rest 2:00
AMRAP 9:
5 T2B
Run 100
15 Wallballs
* run doesn’t count for score
1 Wallclimb
5 C2B Pull-ups
Run 100
15 Wallballs (20, 14)
Rest 2:00
AMRAP 9:
5 T2B
Run 100
15 Wallballs
* run doesn’t count for score