GENERAL PHYSICAL PREPARATION
WARM UP
2 Sets of:
10 Mini Band Walks (ea. direction)
10 Glute Bridges on floor with 1 count squeeze (miniband over knees).
10 Mini Band Walks (ea. direction)
10 Glute Bridges on floor with 1 count squeeze (miniband over knees).
Then with PVC or empty BB:
3 Muscle Snatch
3 Overhead Squats
Rest 10s
3 Muscle Cleans
3 Front Squats
Rest 10s
3 Power Cleans
3 Front Squats
Rest 10s
3 Muscle Snatch
3 OHS
3 Muscle Snatch
3 Overhead Squats
Rest 10s
3 Muscle Cleans
3 Front Squats
Rest 10s
3 Power Cleans
3 Front Squats
Rest 10s
3 Muscle Snatch
3 OHS
STRENGTH/SKILL
Overhead Squat (6×3)
*@75% every 60s.
*Beginner: 5×5 Front Squat
*Beginner: 5×5 Front Squat
METABOLIC CONDITIONING
Short & Sweet (Time)
3 RFT:
15 Power Cleans (95, 65)
15 Thrusters (95, 65)
15 Power Cleans (95, 65)
15 Thrusters (95, 65)
*6:00 Cap