GENERAL PHYSICAL PREPARATION
WARM UP
PVC GAME! x 5:00
Then,
5 DB Push Press (ea.)
20 Banded Pull-aparts
5 DB Rows (ea.)
20 Banded Pull-aparts
6 Alt. DB Snatch from the Floor
6 Burpees
20 Banded Pull-aparts
Then,
5 DB Push Press (ea.)
20 Banded Pull-aparts
5 DB Rows (ea.)
20 Banded Pull-aparts
6 Alt. DB Snatch from the Floor
6 Burpees
20 Banded Pull-aparts
STRENGTH/SKILL
Close Grip Bench Press (4×6-8)
*Rest 60s.
Ring Rows (4×8-10)
*Rest 60s.
*Elevate feet and/or add weight if able
*Elevate feet and/or add weight if able
METABOLIC CONDITIONING
Metcon (AMRAP – Reps)
AMRAP 7:
14 DB Snatch from the Floor alternating (50, 35) (35, 25)
7 Burpees
14 DB Snatch from the Floor alternating (50, 35) (35, 25)
7 Burpees
*Attempt Open standard for burpees and air transfer of DB