GENERAL PHYSICAL PREPARATION
WARM UP
Run 400
5 Hang Muscle Cleans
5 Front Squats
5 Muscle Snatch
30 Double Unders
10 Walking OH Lunges
5 Burpees
Run 400
METABOLIC CONDITIONING
30-55 minutes
AMRAP 10:
3 Hang Power Cleans (115/75) (75/55)
6 T2B
9 Front Squats (115/75)(75/55)
Rest 2:00
AMRAP 10:
30 Double Unders
15 Power Cleans (75/55) (55/35)
Rest 2:00
AMRAP 10:
25 Foot Overhead Alternating Lunges (45/25) (25/15)
8 Burpees
25 Foot Overhead Alternating Lunges
8 Burpees