GENERAL PHYSICAL PREPARATION
PRE-WORKOUT
2 Rounds
single Leg Hip Thrust x 5 each (1 ct at top). Rest 10s.
X-Band Walk x 20s each direction
single Leg Hip Thrust x 5 each (1 ct at top). Rest 10s.
X-Band Walk x 20s each direction
WARM UP
0-10 minutes
2 Sets. Add weight for set 2:
10 RDLs
8 Front Squats
6 Bar Facing Burpees
4 Power Cleans
10 RDLs
8 Front Squats
6 Bar Facing Burpees
4 Power Cleans
STRENGTH/SKILL
10-40 minutes
Front Squat Box Squat (5 X 5)
* @55-60%
* every 60 seconds.
* try to aim for +5 from last week
* every 60 seconds.
* try to aim for +5 from last week
Power Clean (5 X 3)
* @75%
* every 90 seconds
* try to increase by 5lbs from last week
* every 90 seconds
* try to increase by 5lbs from last week
METABOLIC CONDITIONING
40-50 minutes
Tugboat (Time)
2 RFT:
25 Power Cleans (115/75) (75/55)
25 Bar Facing Burpees
* 10:00 Cap
25 Power Cleans (115/75) (75/55)
25 Bar Facing Burpees
* 10:00 Cap