GENERAL PHYSICAL PREPARATION
WARM UP
0-10 Minutes
2 Rounds
Partner Glute Hams: 6
Empty Barbell Strict Press: 8
Snatch Balance: 6
Beat Swings: 12
STRENGTH/SKILL
10-30 Minutes
Speed Pull Sumo Deadlift (8 X 3)
* every 60 seconds
* try to add 5-10lbs weight you used last time you performed 10 X 2
* try to add 5-10lbs weight you used last time you performed 10 X 2
METABOLIC CONDITIONING
30-50 mnutes
Metcon (AMRAP – Rounds and Reps)
12 Minutes
Air Squat: 20
Push Ups: 15
Pull Up: 10
ACCESSORY
DB Row 3 X 8-10 each arm
Single Arm DB Strict Press 3 X 8-10 each arm
Single Arm DB Strict Press 3 X 8-10 each arm