GENERAL PHYSICAL PREPARATION
WARM UP
0-10 Minutes
8 Minutes
KBS: 10
Beat Swing
Goblet Squat
STRENGTH/SKILL
10-35 Minutes
Power Snatch (Work up to heavy set of 2)
20 minutes to work up
METABOLIC CONDITIONING
35-50 Minutes
Jackie (Time)
Row 1000 meters
50 Thrusters (45/35)
30 Pull-ups
ACCESSORY
Abs with a plate switch: 3 x 12. Rest 60s.
50-100 Banded Leg Curls
50-100 Banded Leg Curls