GENERAL PHYSICAL PREPARATION
WARM UP
2 Rounds
50 Double Unders
20 Air Squats
20 Push Ups
METABOLIC CONDITIONING
Metcon (No Measure)
Every 5 minutes for 5 sets
Run 200
10 Chest to Bar Pull Ups
10 Hang Power Snatches (95/65/35)
10 Shoulder to Overhead
STRENGTH/SKILL
* giant set 45 seconds rest between each
DB/KB Forward to Reverse Lunge (3 X 5 each leg)
SIngle Arm KB/DB Row (3 X 10-12 each arm)
Side Plank Crunch (3 X 10-15 each side)