GENERAL PHYSICAL PREPARATION
PRE-WORKOUT
Pull up/Muscle Up Progressions
WARM UP
0-10 minutes
3 Rounds
10 PVC Around the World
10 KBS
METABOLIC CONDITIONING
10-40 minutes
Metcon (Time)
Run 800m
21 T2B
21 Hang Power Snatch (95/65)(65/35)
21 T2B
21 Hang Power Snatch (95/65)(65/35)
Rest 3:00
Run 600m
15 T2B
15 Hang Power Snatch
15 T2B
15 Hang Power Snatch
Rest 3:00
Run 400 Meters
9 T2B
9 Hang Power Snatch
9 T2B
9 Hang Power Snatch
STRENGTH/SKILL
40-55 minutes
* giant sets
* giant sets
Dumbbell Split Squat (3 X 6-8 each leg)
* rest 30 seconds
* front foot elevated on 45lb plate
* front foot elevated on 45lb plate
Bent Over Dumbbell Row (3 X 8-10)
* rest 30 seconds
L-Sit (3 X 10-20 seconds)
* 30 seconds rest