GENERAL PHYSICAL PREPARATION
WARM UP
0-10 minutes
4 Rounds
Double Unders: 50
Pistols: 5 each leg
Ring Dip: 5
WEIGHTLIFTING STRENGTH
10-32 minutes
Power Snatch (5 X 2)
* @80% or greater
* 90 second rest between
* 90 second rest between
Chained Back Squat (8 X 2)
* 3 second pause at bottom
* 60 seconds between sets
* Spotter should give you the 3 second count before you come out of the hole.
* 60 seconds between sets
* Spotter should give you the 3 second count before you come out of the hole.
METABOLIC CONDITIONING
32-55 minutes
Metcon (AMRAP – Rounds and Reps)
8 minutes
8 Hang Power Cleans @60% (115/75)
8 Burpee Over the Bar
ACCESSORY
50-100 Banded Leg Curls
3 x 20 Russian Twists
3 x 20 Russian Twists