GENERAL PHYSICAL PREPARATION
WARM UP
0-10 minutes
4 Rounds :20/:10
Sandbag Power Clean
Sandbag Front Squat
Sandbag Front Rack Lunge
WEIGHTLIFTING STRENGTH
10-35 minutes
Power Clean (4 X 2 @75%)
* rest 90 seconds between each set
* reset after each rep
* reset after each rep
Chained Front Squats
* work up to a heavy 2 reps with a 3 second pause at the bottom
* Rest 2 minutes between sets
* Rest 2 minutes between sets
METABOLIC CONDITIONING
35-55 minutes
Metcon (AMRAP – Rounds and Reps)
14 Minutes
7 Squat Cleans @70 (135, 95)
200 Meter Run
ACCESSORY
KB Single Leg RDL: 3 x 6-8 ea. Rest 60 seconds between each attempt