GENERAL PHYSICAL PREPARATION
WARM UP
0-10 minutes
3 Sets
5 Muscle Cleans from Mid Shin
5 Front Squats
5 Push Press
5 Back Squat
5 Goodmornings
10 Lateral Bar Hops
*Add light each set each
5 Muscle Cleans from Mid Shin
5 Front Squats
5 Push Press
5 Back Squat
5 Goodmornings
10 Lateral Bar Hops
*Add light each set each
STRENGTH/SKILL
10-30 minutes
Back Squat Cluster (1-1-1)
METABOLIC CONDITIONING
30-50 Minutes
Metcon (Time)
Burn Out
4 Sets:
400 meter run
10 Power Cleans (115/75)
10 Burpees over the Bar
Rest 3:00
* compare to results on 19 July.
400 meter run
10 Power Cleans (115/75)
10 Burpees over the Bar
Rest 3:00
* compare to results on 19 July.