GENERAL PHYSICAL PREPARATION
WARM UP
0-10 minutes
6 Minutes with Empty Barbell
4 Strict Press
4 Push Press
4 Push jerks
4 Split Jerks
10 Scap push-ups ea set
*Slow and controlled
STRENGTH/SKILL
10-30 minutes
Farmer’s Carry (4 X 100 meters AHAP)
* 90 seconds rest
Handstand Hold (4 X 10-30 seconds)
* 60 seconds rest between each
METABOLIC CONDITIONING
30-50 minutes
Metcon (AMRAP – Reps)
15 Minutes
50 meter shuttle sprint
30 Air Squats
50 meter Shuttle sprint
20 Push Ups
50 meter Shuttle sprint
20 Goblet Squats (53/35)
ACCESSORY
Max double unders in 1 minute