GENERAL PHYSICAL PREPARATION
WARM UP
2:00 X-Band Walks
then 2 rounds w/ BB:
10 Good Mornings
10 Back Squats
10 Front Rack Reverse Lunges
10 Romanian Deadlifts
*add light weight after first round
STRENGTH/SKILL
Back Squat (1RM)
*Sets should look like: 3@50%, 3@60%, 2@70%, 1@80%, 1@85%, 1@90%, 1 @95%, 1@95+%, and so on.
*Rest 2-3 minutes
METABOLIC CONDITIONING
Metcon (Time)
For time:
30 Power Cleans (115, 75)
75 Air Squats
20 Power Cleans (135, 95)
50 Air Squats
10 Power Cleans (185, 125)
25 Air Squats
30 Power Cleans (115, 75)
75 Air Squats
20 Power Cleans (135, 95)
50 Air Squats
10 Power Cleans (185, 125)
25 Air Squats
*10:00 cap