GENERAL PHYSICAL PREPARATION
WARM UP
2 Rounds
50 Double Unders (1 minute practice)
20 Jumping Squats
5 Strict Pull Ups
50 Double Unders (1 minute practice)
20 Jumping Squats
5 Strict Pull Ups
STRENGTH/SKILL
Back Squat (1RM)
* rest 2 minutes between sets
* 3 @50%; 3@60%; 2@70%; 1@80%; 1@85%; 1@90%; 1@95%; 1@95+%
* 3 @50%; 3@60%; 2@70%; 1@80%; 1@85%; 1@90%; 1@95%; 1@95+%
METABOLIC CONDITIONING
Cluster F (AMRAP – Reps)
EMOM 10
Minute 1: 1 Cluster (135/95/65)
Minute 2: 2 Clusters
Minute 3: 3 Clusters
Minute 4: 4 Clusters
….and so on
* score is last completed round
ACCESSORY
Accumulate:
100 Banded Pull Throughs
100 Banded Pull Throughs