GENERAL PHYSICAL PREPARATION
WARM UP
2 Rounds:
10 Bird Dogs
10 KBS
10 Mini Band Walks (ea. direction)
Then 2 Rounds w/ empty BB:
5 Deadlifts
4 Hang Power Cleans
3 Front Squats
2 Squat Cleans
10 Bird Dogs
10 KBS
10 Mini Band Walks (ea. direction)
Then 2 Rounds w/ empty BB:
5 Deadlifts
4 Hang Power Cleans
3 Front Squats
2 Squat Cleans
STRENGTH/SKILL
Back Squat (2RM)
*Take 6-8 sets to build to 2RM
*Rest 2:00
*Rest 2:00
METABOLIC CONDITIONING
Southie (Time)
For time:
45 Deadlifts (155,105)
30 Hang Power Cleans
15 Squat Cleans
*10:00 CAP
45 Deadlifts (155,105)
30 Hang Power Cleans
15 Squat Cleans
*10:00 CAP
*Alternate weight options: (135,95), (115,75), (95,65)