GENERAL PHYSICAL PREPARATION
PRE-WORKOUT
Accumulate 10 DB Turkish Get ups
WARM UP
0-10 minutes
2 Rounds
20 Air Squats
20 Sit-ups
20 Walking Lunges
20 Supermans
STRENGTH/SKILL
10-30 minutes
* giant sets. 60 seconds rest between each
* giant sets. 60 seconds rest between each
Farmer’s Carry (5 X 100 meters)
* as heavy as possible
Weighted Plank (5 X 30 seconds)
Romanian Deadlift (5 X 8)
METABOLIC CONDITIONING
30-50 minutes
Metcon (AMRAP – Reps)
With a running clock:
0:00-7:00 AMRAP
30 Double Unders
15 Power Snatch (75/55) (55/35)
0:00-7:00 AMRAP
30 Double Unders
15 Power Snatch (75/55) (55/35)
10:00-17:00 AMRAP
30 Double Unders
15 Hang Power Clean (75/55) (55/35)
10 Air Squats
* Score is total reps