GENERAL PHYSICAL PREPARATION
WARM UP
2:00 X-Band Walks
Then grab an empty BB and complete:
5 Muscle Cleans
5 Front Squats
10 Lateral Jumps over the Bar
5 Back Squats
5 Goodmornings
STRENGTH/SKILL
Speed Back Squats (5×4)
@70% every 60s
Standing Box Jumps (4×5)
*Challenging height
*Rest 60s
*Rest 60s
METABOLIC CONDITIONING
Time Domain Tugboat (AMRAP – Rounds and Reps)
AMRAP 8:
8 Power Cleans (115, 75)
8 Lateral Burpees
8 Power Cleans (115, 75)
8 Lateral Burpees