GENERAL PHYSICAL PREPARATION
WARM UP
W/ PVC,
10 Pass Thrus
10 Around the World (total)
10 Shoulder Press
10 Slow Banded Pull-aparts
*Rest 10s
5 Shoulder Press w. PVC (hold each rep at the top for a 1 count)
5 Hang Power Clean
5 Push Press
10 Slow Banded Pull-aparts
*Rest 10s
then w/ empy BB,
3 Hang Power Cleans
3 Push Press
10 Slow Banded Pull-aparts
10 Pass Thrus
10 Around the World (total)
10 Shoulder Press
10 Slow Banded Pull-aparts
*Rest 10s
5 Shoulder Press w. PVC (hold each rep at the top for a 1 count)
5 Hang Power Clean
5 Push Press
10 Slow Banded Pull-aparts
*Rest 10s
then w/ empy BB,
3 Hang Power Cleans
3 Push Press
10 Slow Banded Pull-aparts
STRENGTH/SKILL
DB Bench Press (4×8)
*AHAP
*Rest 60s.
*Rest 60s.
Banded Pushdown (4×15)
*1 ct. hold at bottom
*Rest 60s.
*Rest 60s.
METABOLIC CONDITIONING
Rolling Stone (AMRAP – Rounds and Reps)
AMRAP 15:
21/18 Calorie Row
15 Hang Power Cleans (115, 75)
12 S20H (115, 75)
9 Lateral Burpees over Bar
21/18 Calorie Row
15 Hang Power Cleans (115, 75)
12 S20H (115, 75)
9 Lateral Burpees over Bar
*Can sub 15/10 cal bike