GENERAL PHYSICAL PREPARATION
PRE-WORKOUT
Foam Roll x 10 passes each
Lats
Thoracic Spine
Lats
Thoracic Spine
WARM UP
0-10 minutes
3 Rounds
5 Muscle Clean
5 Push Press
3 Power Clean
3 Jerks
*Add light each set.
STRENGTH/SKILL
10-30 minutes
Weighted Wide Grip Pull Ups (Accumulate 20-25 Reps)
METABOLIC CONDITIONING
30-50 minutes
Metcon (Time)
2 Rounds
50 KBS (53/35)(35/26)
25 Push Press (135/95)(95/65)
Rest 3:00
* athletes can substitute 5 bar muscle ups for PP
ACCESSORY
DB Tricep Extensions: 3 x 12-15