GENERAL PHYSICAL PREPARATION
WARM UP
2 Rounds of:
10 Reverse Lunges in Place
10 Banded Goodmornings
10 X-Band Walks right + left
10 Single Leg Glute Bridges (5 each)
Then w/ empty BB:
5 Muscle Snatch
4 Power Snatch
3 Overhead Squats
2 Squat Snatch
1 Squat Snatch
10 Reverse Lunges in Place
10 Banded Goodmornings
10 X-Band Walks right + left
10 Single Leg Glute Bridges (5 each)
Then w/ empty BB:
5 Muscle Snatch
4 Power Snatch
3 Overhead Squats
2 Squat Snatch
1 Squat Snatch
STRENGTH/SKILL
Sumo Deadlift (1RM)
*Off 2″ plates (loaded plates are elevated 2″ off the floor with 25# plates)
*Beginners: 5 x 5 adding weight if form permits.
*Rest 2:00
*Beginners: 5 x 5 adding weight if form permits.
*Rest 2:00
METABOLIC CONDITIONING
Bookie (Time)
For time:
60 Lateral Burpee Over Bar
21 Squat Snatches (135, 95)
60 Lateral Burpee Over Bar
21 Squat Snatches (135, 95)
*9:00 Cap
*Scaled weight options: (115, 75), (95, 65), (75, 55)