GENERAL PHYSICAL PREPARATION
PRE-WORKOUT
Pull Up Progressions
WARM UP
0-10 minutes
3 Rounds
50 Double Unders
20 Push Ups
Run 200
STRENGTH/SKILL
10-30 minutes
Power Snatch (Work up to a moderate triple)
* 15 minutes
* perform sets of 3 working up to a moderate weight. Technique takes precedence.
* perform sets of 3 working up to a moderate weight. Technique takes precedence.
METABOLIC CONDITIONING
30-50 minutes
Metcon (No Measure)
1 Round
6 minute max distance run
6 minutes max distance bike
6 minutes max distance rowing
ACCESSORY
50 Banded Hip Flexor Pulls each
50 Banded pushdowns
50 Band Pull-aparts
50 Banded pushdowns
50 Band Pull-aparts