GENERAL PHYSICAL PREPARATION
PRE-WORKOUT
2 Rounds
10 PVC Overhead Squats
10 PVC Snatch Balance
Pigeon Pose on a box: 1:00 ea. side
https://www.youtube.com/watch?v=11zB1zVb4sc
WARM UP
0-10 minutes
With an Empty Bar and adding weight:
3 Rounds:
5 Muscle Cleans
5 Front Squats
3 Power Cleans
3 Front Squats
STRENGTH/SKILL
10-30 minutes
Tempo Overhead Squat (6 X 3)
* @31X1
* 3 seconds down, 1 second pause, 1 second explode up
* 3 seconds down, 1 second pause, 1 second explode up
* 90 seconds between sets
METABOLIC CONDITIONING
30-50 minutes
Black and Blue (Time)
For time:
45 Power Snatches (75/55) (55/35)
45 Overhead Squats (75/55) (55/35)
45 Bar Facing Burpees
45 Thrusters (75/55) (55/35)
* 14:00 Cap
ACCESSORY
Banded Low to High Woodchops: 3 x 10 ea.
50-100 Banded Leg Curls
50-100 Banded Leg Curls