GENERAL PHYSICAL PREPARATION
WARM UP
With a partner 2 Rounds:
5 DB Front Squats
5 DB Push Press
5 DB RDLs
5 DB Power Cleans
5 DB Thrusters
*One athlete completes all work then their partner goes.
STRENGTH/SKILL
Wide Stance Box Squat (8×3)
*@65% every 60s.
METABOLIC CONDITIONING
Metcon (AMRAP – Rounds and Reps)
In 4:00 Window:
20 DB Power Cleans (50, 30)
20 DB Thrusters (50, 30)
Remaining time max rounds of:
5 DB Thrusters
5 Burpees
20 DB Power Cleans (50, 30)
20 DB Thrusters (50, 30)
Remaining time max rounds of:
5 DB Thrusters
5 Burpees
Rest 4:00
AMRAP 4:
5 DB Thrusters
5 Burpeees
*Score = Final AMRAP Score