GENERAL PHYSICAL PREPARATION
WARM UP
0-10 Minutes
2 Sets
5 PVC Pass Throughs
5 PVC around the worlds
5 Push-ups
Then w. empty bar:
5 Hang Muscle Snatch
5 Hang Power Snatch
5 Snatch Balance
5 Push Press
STRENGTH/SKILL
10-35 Minutes
Hang Power Snatch (4 X 3 @75%)
* Pause 2 seconds at hang
* Reset after each rep
* Reset after each rep
Ring Row (3 X 10)
* 1 count pause at top
* elevate feet or weight vest as necessary
* elevate feet or weight vest as necessary
METABOLIC CONDITIONING
35-50 Minutes
Metcon (Time)
21-18-15-12-9-6-3
Push Press (75/55)
Hang Squat Clean
* 12 minute cap
ACCESSORY
3 x 8 Strict Dips
3 x 20 Band Pull-parts
3 x 20 Band Pull-parts