GENERAL PHYSICAL PREPARATION
WARM UP
0-10 minutes
3 Rounds
10 Deadlifts
10 Back Squats
10 Goodmornings
10 Reverse Lunges
STRENGTH/SKILL
10-35 minutes
Sumo Deadlift Percentage Ladder (5 @75%; 3 @85%; 1+ @95%; 3 @85%; 5+ @85%)
* 2 Minutes rest between sets
* 5+ is an AMRAP set. Do not exceed 10 reps for the set.
* Percentage is based off 90% of your 1RM. Example, if your Back Squat 1RM is 100, base the percentage for the strength off of 90lbs.
* 5+ is an AMRAP set. Do not exceed 10 reps for the set.
* Percentage is based off 90% of your 1RM. Example, if your Back Squat 1RM is 100, base the percentage for the strength off of 90lbs.
* 2 minutes after last set, do 5 X 2 @70% every 60 seconds. Reset after each rep, no touch and go.
METABOLIC CONDITIONING
35-50 minutes
Metcon (AMRAP – Rounds and Reps)
9 Minutes
Unbroken Complex of
4 Deadlifts (135/95)
3 Power Cleans
2 Hang Squat Cleans
* each round must be done without dropping the bar. 7 Burpee penalty for any drops.
* scale to 70% of 1RM HSCL as necessary.
ACCESSORY
* Farmers carry 6 minutes for max distance as heavy as possible.