GENERAL PHYSICAL PREPARATION
WARM UP
40 Mountain Climbers
100 Single Unders
Then
– 10 Alt DB Snatch from Floor
– 10 DB Push Press ea arm
– 10 DB Rows ea arm
– 10 DB Windmills ea arm
– 10 Push-ups
100 Single Unders
Then
– 10 Alt DB Snatch from Floor
– 10 DB Push Press ea arm
– 10 DB Rows ea arm
– 10 DB Windmills ea arm
– 10 Push-ups
STRENGTH/SKILL
Push Press (1RM)
* take 8-10 sets to work up to 1RM
* rest 2 minutes between
* rest 2 minutes between
METABOLIC CONDITIONING
Metcon (AMRAP – Rounds and Reps)
AMRAP 10:
20 Alt. DB Snatches (50/35/25)
20 Wallballs (20/14)
20 Alt. DB Snatches (50/35/25)
20 Wallballs (20/14)
ACCESSORY
KB Hammer Curls: 3 x 10. Rest 60s
1 1/4 KB Tricep Extensions: 3 x 10. Rest 60s
1 1/4 KB Tricep Extensions: 3 x 10. Rest 60s