GENERAL PHYSICAL PREPARATION
WARM UP
3 Rounds
5 Strict Pull Ups
3 HSPU
20 PVC Pass Throughs
5 Strict Pull Ups
3 HSPU
20 PVC Pass Throughs
STRENGTH/SKILL
Overhead Squat (5 X 3 )
* rest 90 seconds
* add weight each set
* add weight each set
Alternating DB Lunges (3 X 10 each leg)
METABOLIC CONDITIONING
Metcon (AMRAP – Rounds and Reps)
AMRAP 15
15 Power Snatches (75/55/35)
30 Russian Twists w. a plate
Run 200
15 Power Snatches (75/55/35)
30 Russian Twists w. a plate
Run 200