GENERAL PHYSICAL PREPARATION
PRE-WORKOUT
Foam Roll x 10 passes each
Lats
Thoracic Spine
IT Bands
Lats
Thoracic Spine
IT Bands
WARM UP
0-10 minutes
100m Run
20 Lunges
100m Run
20 Hollow Rocks
100m Run
20 Push-ups
100m Run
20 Lunges
100m Run
20 Hollow Rocks
100m Run
20 Push-ups
100m Run
STRENGTH/SKILL
10-20 minutes
* make up 1RM back squat if needed.
* make up 1RM back squat if needed.
Hang Power Clean (4 X 4)
* 90 seconds rest
* work on cycling the bar
* work on cycling the bar
METABOLIC CONDITIONING
25-50 minutes
Metcon (No Measure)
Every 4:00 x 5
40 Double Unders
15 Hang Power Cleans (115/75) (75/35)
12 Lateral Burpees
ACCESSORY
1-Arm DB Row x 12 ea. Rest 60s.