GENERAL PHYSICAL PREPARATION
WARM UP
3 Rounds
5 Strict C2B Pull Ups
5 Ring Dips/ :30 Static Hold
Then
2 Rounds
10 RDLS
5 Muscle Snatch below knees
10 Front Squats
5 Power Snatch below knees
10 X Band Walks (L, R)
STRENGTH/SKILL
Chained Front Squats (5 X 4 )
* @60% every 60-75 seconds
* attempt to increase weight from last week
* attempt to increase weight from last week
Power Snatch (2 EMOM 5)
* @80%
* reset after each rep
* reset after each rep
METABOLIC CONDITIONING
Two Scores (Time)
In a 4:00 Window:
21 Deadlifts (135/95/65)
21 Burpees
Remaining time: Max Thrusters (135/95/65)
21 Deadlifts (135/95/65)
21 Burpees
Remaining time: Max Thrusters (135/95/65)
Rest 3:00
For time:
21 Deadlifts (135/ 95/65)
21 Burpees
21 S20H (135/95/65)
* score is time to complete round
* compare to 24 March