GENERAL PHYSICAL PREPARATION
WARM UP
EMOM 10
ODD Minutes: Pistols x 40s
EVEN Minutes: Kipping x 40s
STRENGTH/SKILL
PCL + FS + J
* work up to +10-15lbs of the weight you will be using in the metcon
* rest 90 seconds
* rest 90 seconds
METABOLIC CONDITIONING
Dr. Feelgood (Time)
For time:
400 Meter Run
30 Deadlifts (185/125/95)
15 Front Squats (185/125/95)
21 Pull-ups
400 Meter Run
20 Power Cleans (185/125/95)
10 Front Squats
15 Pull-ups
400 Meter Run
10 Jerks (185/125/95)
5 Front Squats
9 Pull-ups
* athletes can substitute 9-7-5 bar muscle ups
* 25 minute cap
400 Meter Run
30 Deadlifts (185/125/95)
15 Front Squats (185/125/95)
21 Pull-ups
400 Meter Run
20 Power Cleans (185/125/95)
10 Front Squats
15 Pull-ups
400 Meter Run
10 Jerks (185/125/95)
5 Front Squats
9 Pull-ups
* athletes can substitute 9-7-5 bar muscle ups
* 25 minute cap