GENERAL PHYSICAL PREPARATION
WARM UP
2 Rounds
5 Russian Swings Right Arm
5 Russian Swings Left Arm
5 Goblet Lateral Squats to left
5 Goblet Lateral Squats to right
5 Goblet Squats
STRENGTH/SKILL
Wide Stance Box Squat (3RM)
* take 6-8 sets to work up to a 3RM
* rest 2-3 minutes between attempts
* beginners 5 X 5 adding weight and focusing on technique
* rest 2-3 minutes between attempts
* beginners 5 X 5 adding weight and focusing on technique
METABOLIC CONDITIONING
Tugboat (Time)
2 Rounds for Time
25 Power Cleans (115/75/55)
25 Burpees
* 10:00 Cap
25 Power Cleans (115/75/55)
25 Burpees
* 10:00 Cap
* compare to 30 March
ACCESSORY
Accumulate:
100 Bodyweight Glute Bridges
100 Bodyweight Glute Bridges