GENERAL PHYSICAL PREPARATION
WARM UP
10 X-Band Walks Each Directions then grab an empty BB:
4 Deadlifts
4 Muscle Cleans
4 Front Squats
4 Tuck Jumps
*Add weight
4 Deadlifts
4 Power Cleans
4 Tuck Jumps
*Add weight
3 Deadlifts
3 Squat Cleans
3 Tuck Jumps
4 Deadlifts
4 Muscle Cleans
4 Front Squats
4 Tuck Jumps
*Add weight
4 Deadlifts
4 Power Cleans
4 Tuck Jumps
*Add weight
3 Deadlifts
3 Squat Cleans
3 Tuck Jumps
STRENGTH/SKILL
Deadlift (work up to a heavy touch and go double)
METABOLIC CONDITIONING
Metcon (Time)
30, 20, 10
Hang Power Cleans (115/75/55)
Burpee
Overhead Squat
ACCESSORY
Accumulate:
75-100 Standing Banded Ab Pulldowns
75-100 Standing Banded Ab Pulldowns