GENERAL PHYSICAL PREPARATION
WARM UP
2 Rounds with light weight
10 Supinated Grip Bent-over Rows
5 Strict Press
10 Pronated Grip Bent-over Rows
5 Push Press
10 Front Squats
5 Push Jerk
10 Goodmornings
10 Supinated Grip Bent-over Rows
5 Strict Press
10 Pronated Grip Bent-over Rows
5 Push Press
10 Front Squats
5 Push Jerk
10 Goodmornings
STRENGTH/SKILL
HPCL + PP + PJ (EMOM 12)
* @75-80% of push press, or a challenging load
METABOLIC CONDITIONING
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
Run 200 Meters
15 Air Squats
10 Hang Power Cleans (125/85/55)
5 Shoulder to Overhead
Run 200 Meters
15 Air Squats
10 Hang Power Cleans (125/85/55)
5 Shoulder to Overhead
ACCESSORY
Accumulate:
150 Banded Pull-aparts
50 V Ups
150 Banded Pull-aparts
50 V Ups