GENERAL PHYSICAL PREPARATION
WARM UP
3 Rounds
25 Double Unders
10 Strict Pull Ups
10 Empty BB Back Squats
25 Double Unders
10 Strict Pull Ups
10 Empty BB Back Squats
STRENGTH/SKILL
Back Squat Wave (3-2-1-3-2-1+)
* rest 2-3 minutes
* start at 50% of 1RM
* second wave should be heavier than first
* last set is an AMRAP
* start at 50% of 1RM
* second wave should be heavier than first
* last set is an AMRAP
METABOLIC CONDITIONING
Metcon (No Measure)
2 Sets
4 Power Clean + Jerk
8 Lateral Burpees
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
30 Clean and Jerks, 135# / 95#
* 6 minute cap