GENERAL PHYSICAL PREPARATION
PRE-WORKOUT
Couch Stretch x 1:00 ea
Ankle Mobility x :30ea
Ankle Mobility x :30ea
WARM UP
0-10 minutes
3 Sets of:
3 Muscle Clean
3 Front Squat
3 Power Cleans
3 Push Press or Push Jerk
*10 X-Band Walks Laterally Each
*10 X-Band Walks Forward/Backward
3 Muscle Clean
3 Front Squat
3 Power Cleans
3 Push Press or Push Jerk
*10 X-Band Walks Laterally Each
*10 X-Band Walks Forward/Backward
STRENGTH/SKILL
10-30 minutes
EMOM 16 (odd: DL; even: BJ)
Speed Pull Sumo Deadlift (3 X 8 @65%)
* reset after each rep
* increase weight by at least 5% from last week
* increase weight by at least 5% from last week
High Box Jump (3 X 8)
METABOLIC CONDITIONING
30-50 minutes
Macho Man (AMRAP – Rounds)
EMOM as long as possible:
3 Power Cleans (155/105)(105/75)
3 Front Squats
3 Jerks
Score = last completed round
3 Power Cleans (155/105)(105/75)
3 Front Squats
3 Jerks
Score = last completed round
ACCESSORY
Complete 100 Supermans