GENERAL PHYSICAL PREPARATION
WARM UP
0-10 minutes
3 Rounds
Run 100 meters
5 Burpees
10 Power Snatch (empty bar)
STRENGTH/SKILL
10-30 minutes
Chained Back Squat (8 X 3)
* working sets are 60% of your 1RM, not counting chain weight
* every 60 seconds
* every 60 seconds
METABOLIC CONDITIONING
30-50 minutes
Metcon (AMRAP – Rounds and Reps)
AMRAP 18
200 Run
15 Front Squat (75/55) (35)
10 Power Snatches