GENERAL PHYSICAL PREPARATION
WARM UP
Run 800
then
2:00 of X-Band Walks
Then with empty barbell
5 Muscle Cleans
5 Front Squats
5 Push Press
5 Back Squat
5 Goodmorning
5 Thrusters
then
2:00 of X-Band Walks
Then with empty barbell
5 Muscle Cleans
5 Front Squats
5 Push Press
5 Back Squat
5 Goodmorning
5 Thrusters
STRENGTH/SKILL
Power Clean Cluster (5 X 1.1.1)
* @80% of 1RM, 10 seconds between reps
* 2 minutes rest between
* if you don’t have a 1RM, work up to a 1RM
* beginner 5 X 5 adding weight each set
* 2 minutes rest between
* if you don’t have a 1RM, work up to a 1RM
* beginner 5 X 5 adding weight each set
METABOLIC CONDITIONING
Full Throttle (AMRAP – Rounds and Reps)
AMRAP 10
25 Power Cleans (95/65/35)
50 Thrusters
* compare to 6 March
ACCESSORY
100 Banded Leg Curls each leg
Banded Ab Pulldows: 75-100 Total Reps
Banded Ab Pulldows: 75-100 Total Reps