GENERAL PHYSICAL PREPARATION
WARM UP
0-10 minutes
8 Minutes
BB Complex
DL/CL/TH/BS
* empty barbell, or up to 65/45
SKILL DEVELOPMENT
10-25 minutes
EMOM 10 Minutes
Even: 30 seconds Cyclicing Hang Power Cleans
Odd: 30 seconds Handstand Push Ups, or Handstand Holds
METABOLIC CONDITIONING
25-50 minutes
Metcon (Time)
5 Rounds
KB Front Squat x 7 on right arm
KB Front Squat x 7 on left arm
KB Swing x 7 right arm
KB Swing x 7 left arm
Weighted Sit Up 10
Rest 1:00
*Scale weights as needed