GENERAL PHYSICAL PREPARATION
WARM UP
2 sets
5 PVC Pass Throughs
5 PVC around the worlds ea.
5 Push-ups
Then w. empty bar:
2 sets
5 Hang Muscle Snatch
5 Hang Power Snatch
5 Push Press
STRENGTH/SKILL
10-30 mintues
Power Snatch (5 X 3)
* every 90 seconds
* add weight as form permits
* add weight as form permits
Weighted Plank (3 X 20 seconds)
* every 60 seconds
* as heavy as possible
* as heavy as possible
METABOLIC CONDITIONING
30-55 minutes
Metcon (No Measure)
EMOM 20
Minute 1: 15 Power Snatches (75/55)(55/35)
Minute 2: 100m Run
Minute 3: 15 OHS (75/55)(55/35)
Minute 4: 100m Run
Minute 5: Rest