GENERAL PHYSICAL PREPARATION
WARM UP
0-10 minutes
3 Rounds
:30/:15
Air Squat
Row
HPCL (55/85)
Parallette Shoot Through
WEIGHTLIFTING STRENGTH
10-40 minutes
20 minutes Squatting with chains instruction
METABOLIC CONDITIONING
40-55 Minutes
3 reps every :15 for 4 minutes
Power Clean and Jerk
Rest 2 minutes
then
3 reps every :15 for 4 minutes
Thruster
* DO NOT COMPROMISE FORM
* use 70% of 1RM power clean (65/95) weight for thrusters and PCL&J