GENERAL PHYSICAL PREPARATION
WARM UP
2 Rounds
10 Strict Pull Ups
8 Ring Dips/Holds
Then
2 Rounds
3 Muscle Cleans
3 Muscle Cleans
3 Push Press
3 Power Cleans
3 Squat Cleans
3 Front Squats
3 Push Press
3 Squat Clean Thrusters
3 Power Cleans
3 Squat Cleans
3 Front Squats
3 Push Press
3 Squat Clean Thrusters
STRENGTH/SKILL
Front Squat 1 + 1/4 (3RM)
* Take 5-6 sets to work up
* 2-3 minutes between
* beginner work up to a challenging set of 4-5
* 2-3 minutes between
* beginner work up to a challenging set of 4-5
METABOLIC CONDITIONING
Elvis (Time)
30 Squat Cleans (185/125) (125/85)
* 10:00 Cap
* 10:00 Cap
* compare to 19 May