GENERAL PHYSICAL PREPARATION
WARM UP
0-10 minutes
3 Rounds
3 Presses from Split
3 Push Press
3 Split Jerks
3 Bent-over Rows
10 Hollow Rocks
*Add weight after first round
3 Presses from Split
3 Push Press
3 Split Jerks
3 Bent-over Rows
10 Hollow Rocks
*Add weight after first round
STRENGTH/SKILL
10-30 minutes
EMOM 12 minutes (Even: Hollow Holds; Odd: Split Jerk)
EMOM 12 minutes (Even: Hollow Holds; Odd: Split Jerk)
Split Jerk (6 X 2)
* @75%
Hollow Hold (6 X 15-20 seconds)
METABOLIC CONDITIONING
30-50 minutes
Metcon (Time)
5 RFT
12 T2B
9 Hang Power Cleans (155/105)(105/75)
6 S20H (155/105)(105/75)
* 10:00 Cap
12 T2B
9 Hang Power Cleans (155/105)(105/75)
6 S20H (155/105)(105/75)
* 10:00 Cap
ACCESSORY
DB Hammer Curls:
3 x 10-12. Rest 60s.
DB Tricep Extensions:
3 x 15. Rest 60s.
3 x 10-12. Rest 60s.
DB Tricep Extensions:
3 x 15. Rest 60s.