GENERAL PHYSICAL PREPARATION
WARM UP
X-Band Walks x 2:00
Then w. a PVC
– 10 Pass Thru
– 10 Around the World
– 10 OHS
Then with an empty barbell
– 5 Snatch Grip Deadlifts
– 5 Muscle Snatch from below knee
– 5 OHS (or Front Squat)
– 3 Power Snatch + 2 OHS
– 2 Squat Snatch
Then w. a PVC
– 10 Pass Thru
– 10 Around the World
– 10 OHS
Then with an empty barbell
– 5 Snatch Grip Deadlifts
– 5 Muscle Snatch from below knee
– 5 OHS (or Front Squat)
– 3 Power Snatch + 2 OHS
– 2 Squat Snatch
STRENGTH/SKILL
Squat Snatch (2 EMOM 6)
* @75%. Try to add 5 lbs from last week
* reset after each rep
* reset after each rep
Speed Front Squats (4 EMOM 6)
* @65%. Try to add 5 lbs from last week
METABOLIC CONDITIONING
Metcon (Time)
Every 4:00 x 5 Sets:
3 Power Clean (185/125/95)
9 Lateral Burpees
100 Meter Max Effort Run
*Score = fastest split
3 Power Clean (185/125/95)
9 Lateral Burpees
100 Meter Max Effort Run
*Score = fastest split