GENERAL PHYSICAL PREPARATION
WARM UP
2 Rounds of:
10 Russian Swings (squeeze glutes at top)
10 Lateral Squats (5 each)
10 X-Band Walks (steps left/rt)
10 Russian Swings (squeeze glutes at top)
10 Lateral Squats (5 each)
10 X-Band Walks (steps left/rt)
Then with a barbell,
3 Deadlifts
3 Muscle Cleans
3 Front Squats
3 RDLs
3 Squat Cleans
STRENGTH/SKILL
Front Squat Box Squat (9×3)
*@60% every 60s.
METABOLIC CONDITIONING
Mr. Clean (Time)
For time:
21-15-9
C2B Pull-ups
9-7-5
Squat Cleans (155, 105)
21-15-9
C2B Pull-ups
9-7-5
Squat Cleans (155, 105)
*10:00 CAP
*C2B scale: Pull-ups or RR