GENERAL PHYSICAL PREPARATION
PRE-WORKOUT
Pull Up/Muscle Up Progressions
WARM UP
0-10 minutes
With a PVC:
10 Pass Throughs
10 Around the Worlds
10 OHS
10 Snatch Balance
10 Pass Throughs
10 Around the Worlds
10 OHS
10 Snatch Balance
Then
2 Rounds with light barbell:
30 Single Unders
10 Lunges in place
5 Sumo Deadlifts
STRENGTH/SKILL
10-30 minutes
Wide Stance Box Squat (8 X 3 @55-60%)
* every 60 seconds
* add 10lbs from last week, but don’t sacrifice speed
* add 10lbs from last week, but don’t sacrifice speed
Seated Box Jump (total 25 reps)
METABOLIC CONDITIONING
30-50 minutes
Metcon (Time)
For time:
10-20-30-40-50
Double unders
5-10-15-20-25
Overhead Squat (95/65) (65/45)
10-10-10-10-10
T2B
* 20:00 Cap
ACCESSORY
50-100 banded leg curls