GENERAL PHYSICAL PREPARATION
WARM UP
0-10 minutes
2 Rounds
10 PVC Pass Throughs
10 PVC Around the World
10 Push Ups
10 DIps
10 PVC Pass Throughs
10 PVC Around the World
10 Push Ups
10 DIps
STRENGTH/SKILL
10-35 minutes
Jerk (any style) (10 X 2 @ 70-75%)
* if you are not proficient in the Jerk, you will work in sets of 3, focusing on technique
* record type and weight used as an additional performance
* record type and weight used as an additional performance
* 90 seconds rest between sets.
* test your 1RM if you didn’t do one last week.
* test your 1RM if you didn’t do one last week.
METABOLIC CONDITIONING
35-50 minutes
Metcon (Time)
For Time
Row 1k
2 Rounds of Strict Cindy
5 Strict Pull-ups
10 Push-ups
15 Air Squats
Rest 2:00
Row 750m
2 Rounds of Strict Cindy
Rest 2:00
Row 500m
2 Rounds of Strict Cindy
* each interval should be a max effort.
ACCESSORY
50-100 Banded Pushdowns
50-100 Banded Pull-aparts
50-100 Banded Pull-aparts