GENERAL PHYSICAL PREPARATION
WARM UP
8 DB/KB Push Press
8 DB/KB Front Squat
8 DB/KB Front Rack Lunges (4 each leg)
8 Alt. DB/KB Snatches
8 DB/KB Renegade Rows + Push-up between each row. (push-ups can be done from knees if needed)
8 DB/KB Front Squat
8 DB/KB Front Rack Lunges (4 each leg)
8 Alt. DB/KB Snatches
8 DB/KB Renegade Rows + Push-up between each row. (push-ups can be done from knees if needed)
STRENGTH/SKILL
Overhead Squat (5 x 6)
* rest 2 minutes
* no higher than 60% of 1RM
* no higher than 60% of 1RM
METABOLIC CONDITIONING
Metcon (AMRAP – Reps)
AMRAP 4:
DB Power Clean + Front Squat (35/25)
Rest 2:00
AMRAP 4:
Alternating DB Snatches (35/25)
Rest 2:00
AMRAP 4:
Front Rack DB Alternating Lunges (35/25)
Rest 2:00
AMRAP 4:
Renegade Rows + Push-up (35/25)
*Score = total reps
DB Power Clean + Front Squat (35/25)
Rest 2:00
AMRAP 4:
Alternating DB Snatches (35/25)
Rest 2:00
AMRAP 4:
Front Rack DB Alternating Lunges (35/25)
Rest 2:00
AMRAP 4:
Renegade Rows + Push-up (35/25)
*Score = total reps
ACCESSORY
Accumulate:
150 Banded Pull-aparts
100 Banded Pushdowns
75 Hollow Rocks
150 Banded Pull-aparts
100 Banded Pushdowns
75 Hollow Rocks