GENERAL PHYSICAL PREPARATION
WARM UP
3 Rounds
5 Heavy KBS (squeeze glutes)
10 Wide Stance Goblet Squats
15 seconds elbow planks (squeeze abs)
STRENGTH/SKILL
Front Squat Cluster (6 X 1.1.1 )
* rerack and 20 second rest between each rep
* 2 minutes rest between sets
* try to work to above 90% of 1RM
* 2 minutes rest between sets
* try to work to above 90% of 1RM
METABOLIC CONDITIONING
Heavy Cleans (Time)
5 Rounds
4 Squat Clean at 70% 1RM
Run 200
* rest 90 seconds
* if you don’t have a 1RM, choose a challenging weight