GENERAL PHYSICAL PREPARATION
WARM UP
20 Jumping Jacks
20 Mountain Climber
20 Mountain Climber
Then 800 meter max effort
Then with an empty barbell
10 RDLs
5 Muscle Snatch from below Knee
10 Front Squats
5 Power Snatch from Below knee
800m Run (Time)
Max Effort 800m Run
STRENGTH/SKILL
Chained Box Front Squat (6 X 4)
* @50%
* wider stance than normal
* every 60 seconds
* wider stance than normal
* every 60 seconds
Power Snatch (2 EMOM 6)
* @70% or a challenging load
* reset after each rep
* reset after each rep
METABOLIC CONDITIONING
Traffic (Time)
For time:
30 Deadlifts (155/105/85)
10 Bar Muscle-ups
20 Front Squats (155/105/85)
20 C2B Pull-ups
10 Power Snatch (155/105/85)
30 T2B
12:00 Cap
30 Deadlifts (155/105/85)
10 Bar Muscle-ups
20 Front Squats (155/105/85)
20 C2B Pull-ups
10 Power Snatch (155/105/85)
30 T2B
12:00 Cap