WARM UP
0-10 minutes
3 Sets
5 Deadlifts
5 Muscle Cleans
5 Front Squats
5 Squat Cleans
5 Wallballs
5 Sit-ups
*20s pigeon pose ea side after each set. Add weight after each set but keep loads light
STRENGTH/SKILL
10-30 minutes
Speed Front Squats (8 X 3 @ 70%)
* every 60 seconds
* newer athletes perform 5 X 5 adding weight if form permits.
* newer athletes perform 5 X 5 adding weight if form permits.
METABOLIC CONDITIONING
30-50 minutes
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
4 Power Cleans (135/95) (65)
8 T2B
12 Wallballs (20/14)
4 Power Cleans (135/95) (65)
8 T2B
12 Wallballs (20/14)
ACCESSORY
Banded Anti Rotation Chop: 3 x 8 each. Rest 60 seconds