GENERAL PHYSICAL PREPARATION
WARM UP
2:00 Mini Band Walk
Then,
5 Sumo RDL
5 Hang Muscle Cleans
5 Front Squat
5 Lateral Bar Hops
*Add light weight to bar
3 Sumo Deadlifts
3 Hang Power Cleans
3 Front Squats
3 Bar Facing Burpees
Then,
5 Sumo RDL
5 Hang Muscle Cleans
5 Front Squat
5 Lateral Bar Hops
*Add light weight to bar
3 Sumo Deadlifts
3 Hang Power Cleans
3 Front Squats
3 Bar Facing Burpees
STRENGTH/SKILL
Sumo Deadlift (5×2)
*For speed @75% every 60s
*Reset on each rep
*Reset on each rep
Sumo Deadlift (4×1)
*@85% for Speed-Strength every 60s.
*Reset every rep
*Reset every rep
METABOLIC CONDITIONING
Fight Club (Time)
For Time:
50 Deadlifts (135, 95)
25 Bar Facing Burpees
Rest 2:00
40 Front Squats (135, 95)
20 Bar Facing Burpees
Rest 2:00
30 Hang Power Cleans (135, 95)
15 Bar Facing Burpees
50 Deadlifts (135, 95)
25 Bar Facing Burpees
Rest 2:00
40 Front Squats (135, 95)
20 Bar Facing Burpees
Rest 2:00
30 Hang Power Cleans (135, 95)
15 Bar Facing Burpees
*18:00 CAP