GENERAL PHYSICAL PREPARATION
WARM UP
5 BB Rows
5 Push Press
5 Front Squat
-20s Rest-
5 BB Rows
5 Push Press
5 Hang Squat Cleans
-Add light weight-
3 Hang Squat Cleans
3 Push Press
-20s Rest-
3 Hang Squat Cleans
3 Push Press
5 Push Press
5 Front Squat
-20s Rest-
5 BB Rows
5 Push Press
5 Hang Squat Cleans
-Add light weight-
3 Hang Squat Cleans
3 Push Press
-20s Rest-
3 Hang Squat Cleans
3 Push Press
STRENGTH/SKILL
Push Press (4×5 )
*Work up to 80% for a set of 5 or a moderate to heavy loading
*Rest 2:00
*Rest 2:00
METABOLIC CONDITIONING
Liza Beth (Time)
For Time:
21-15-9
Hang Squat Cleans (115,75)
15-12-9
Ring Dips
5-3-1
Strict Pull-up or Chin-up
13:00 CAP
21-15-9
Hang Squat Cleans (115,75)
15-12-9
Ring Dips
5-3-1
Strict Pull-up or Chin-up
13:00 CAP
*Ring Dip Scale= Push-ups
*Pull-up Scale= Ring Row
*Pull-up Scale= Ring Row