GENERAL PHYSICAL PREPARATION
WARM UP
0-10 minutes
2 Sets
8 Hang Muscle Clean
8 Shoulder Press
8 Bent-over Rows
10 Band Pull-aparts
20 Jumping Jacks
STRENGTH/SKILL
10-30 minutes
Push Press Percentage Ladder (3 @70%; 3 @80%; 3+ @90%; 3 @80%; 3+ @70%. )
* 2 Minutes rest between sets
* 5+ is an AMRAP set. Do not exceed 10 reps for the set.
* Percentage is based off 90% of your 1RM. Example, if your Push Press 1RM is 100, base the percentage for the strength off of 90lbs.
* 5+ is an AMRAP set. Do not exceed 10 reps for the set.
* Percentage is based off 90% of your 1RM. Example, if your Push Press 1RM is 100, base the percentage for the strength off of 90lbs.
Rest 2-2:30 between sets.
METABOLIC CONDITIONING
30-50 minutes
Metcon (Time)
21 Shoulder to Overhead (115/75)
21 Hang Power Clean
40 Air Squats
21 Hang Power Clean
40 Air Squats
15 Shoulder to Overhead
15 Hang Power Clean
30 Air Squats
12 Shoulder to Overhead
12 Hang Power Clean
20 Air Squats
9 Shoulder to Overhead
9 Hang Power Clean
10 Air Squats
* 15 minute cap
* scale to 70% S2O
ACCESSORY
100 Banded Pushdowns