GENERAL PHYSICAL PREPARATION
WARM UP
15 Wallballs
10 Burpees
5 OHS w/ empty BB
10 Burpees
5 OHS w/ empty BB
Then w/ empty bar:
3 Muscle Snatch
3 OHS
*Add light weight
3 Power Snatch
3 OHS
STRENGTH/SKILL
METABOLIC CONDITIONING
Zercher Box Squat (2RM)
*Build to 2RM in 6-8 sets
*Rest 2:00
*Rest 2:00
,: Tunnel Vision (Time)
4 RFT
21 Wallballs (20/14/10)
15 Burpees
9 Overhead Squats (135/95/65)
* 20 minute cap
*Build to 2RM in 6-8 sets
*Rest 2:00,
*Rest 2:00,