GENERAL PHYSICAL PREPARATION
WARM UP
400m run
then w/ empty BB,
4 Clean Grip Deadlifts
4 Muscle Cleans
4 Push Press
4 Back Squat
4 Goodmornings
*Add weight and complete
3 Power Cleans
3 Front Squats
3 Jerks
STRENGTH/SKILL
Zercher Box Squat (3RM)
*Take 5-6 sets to build to a 3RM
*Rest 2:00
*Beginners: 5×5 Front Squat
*Rest 2:00
*Beginners: 5×5 Front Squat
METABOLIC CONDITIONING
Running Grace (Time)
3 Rounds
400 Meter Run
10 Clean and Jerks (135/ 95/65)
* 12 minute cap
400 Meter Run
10 Clean and Jerks (135/ 95/65)
* 12 minute cap
Beginner Option:
3 Rounds
400 Meter Run
15 DB Thrusters (Light)