GENERAL PHYSICAL PREPARATION
WARM UP
0-10 minutes
10 Split Jerk Footwork
Then
5 Minutes
10 Empty Barbell/PVC Split Jerk
10 OHS
10 Beat Swings
STRENGTH/SKILL
10-30 Minutes
Strict Press (6 X 3)
METABOLIC CONDITIONING
30-55 minutes
Metcon (Time)
3 Rounds with a Partner
200 Meter Farmer’s Carry (heavy as possible)
75 Air Squats
50 Hollow Rocks
* 25 minute cap