GENERAL PHYSICAL PREPARATION
WARM UP
2 Rounds of:
15 Banded Goodmornings
1:00 Mini Band Walk
15 Banded Goodmornings
1:00 Mini Band Walk
Then w/ BB:
5 Deadlifts
10 Lateral Bar Hops
5 Front Squats
10 Burpees
5 Power Cleans
5 Front Squats
*Add weight
2 Power Cleans
2 Lateral Burpees
2 Squat Cleans
2 Lateral Burpees
STRENGTH/SKILL
Back Squat ( EMOM 4: 1 Rep @90%)
*Build to 90% in 5-6 sets performing sets of 1-2 reps. *Rest 90s
*Then EMOM 4 @ 90%
*Then EMOM 4 @ 90%
METABOLIC CONDITIONING
Times 3 (AMRAP – Rounds and Reps)
AMRAP 5:
3 Squat Cleans (135, 95)
6 Lateral Burpees
Rest 2:00
AMRAP 5:
3 Power Cleans (135, 95)
6 Lateral Burpees
Rest 2:00
AMRAP 5:
3 Power Cleans
3 Squat Cleans
6 Lateral Burpees
3 Squat Cleans (135, 95)
6 Lateral Burpees
Rest 2:00
AMRAP 5:
3 Power Cleans (135, 95)
6 Lateral Burpees
Rest 2:00
AMRAP 5:
3 Power Cleans
3 Squat Cleans
6 Lateral Burpees