GENERAL PHYSICAL PREPARATION
WARM UP
3 Rounds
– 10 Pass Thrus
– 10 Around the World (total)
– 10 PVC OHS
– 10 Pass Thrus
– 10 Around the World (total)
– 10 PVC OHS
STRENGTH/SKILL
Power Snatch Cluster (8 X 1.1)
* 10 seconds rest between power snatch rep
* 90 seconds to 2 minute rest between set
* try to work up to 85% of 1RM
* 90 seconds to 2 minute rest between set
* try to work up to 85% of 1RM
METABOLIC CONDITIONING
Pavement (Time)
4 RFT
15 KBS (53/35/26)
30 Double Unders
15 Goblet Squats (53/35/26)
30 Double Unders
15:00 Cap
15 KBS (53/35/26)
30 Double Unders
15 Goblet Squats (53/35/26)
30 Double Unders
15:00 Cap
ACCESSORY
Single Leg KB RDLs: 3 x 10 ea. Rest 60s
Weighted Sit-ups: 3 x 15-20. Rest 60s
Weighted Sit-ups: 3 x 15-20. Rest 60s