GENERAL PHYSICAL PREPARATION
WARM UP
2 Sets of:
10 Banded Goodmornings
15 Wallslides
30s Pec Stretch
30s Foam Roll Lats each
Then,
Burgener Warm-up w. a pvc as a group
10 Banded Goodmornings
15 Wallslides
30s Pec Stretch
30s Foam Roll Lats each
Then,
Burgener Warm-up w. a pvc as a group
STRENGTH/SKILL
Sumo Deadlift (6×2 )
*For speed @70% every 60s
*Reset on each rep
*Beginner: 5 x 5, focusing on perfect execution
*Reset on each rep
*Beginner: 5 x 5, focusing on perfect execution
Sumo Deadlift (3×2)
*@80% for Speed-Strength every 60s
METABOLIC CONDITIONING
Metcon (Weight)
EMOM 10:
3 Touch N Go Power Snatches (135, 95)
4 Overhead Squats (135, 95)
3 Touch N Go Power Snatches (135, 95)
4 Overhead Squats (135, 95)
Scaling Option:
3 Touch N Go Power Cleans (135, 95)
4 Front Squats (135, 95)