GENERAL PHYSICAL PREPARATION
WARM UP
0-10 Minutes
3 Sets with Empty Bar
5 Muscle Cleans
5 1/4 Front Squats
5 Burpees
Row 150 meters
STRENGTH/SKILL
10-35 Minutes
Front Squat 1 + 1/4 (5 X 3)
* Front Squats are 1 full squat, come up to full extention, and then back down a quarter. This is one rep.
* Go Heavy. Rest 2:30 between each set
* Go Heavy. Rest 2:30 between each set
METABOLIC CONDITIONING
35-50 Minutes
Metcon (Time)
30 Calorie Row
30 Burpee Over Bar
30 Hang Power Cleans (135/95)
30 Burpee Over Bar
30 Hang Power Cleans (135/95)
ACCESSORY
BB Goodmornings: 3 x 8. Rest 60s.
Russian Twists: 3 x 20. Rest 60s.
Russian Twists: 3 x 20. Rest 60s.