GENERAL PHYSICAL PREPARATION
PRE-WORKOUT
Heavy-ish Russian Swings: 3 x 10. Rest 60s.
– Squeeze glutes hard the the top of the movement but do not over-extend.
– Squeeze glutes hard the the top of the movement but do not over-extend.
WARM UP
0-10 minutes
3 Sets
5 Muscle Cleans
5 Front Squats
3 Squat Cleans
3 Hang Squat Cleans
*Add weight + repeat
STRENGTH/SKILL
10-30 minutes
Squat Clean + Hang Squat Clean Complex
* 12 minutes to work up to a max for the day
* Rest :90 to 2 minutes between heavier sets
* Beginners work on technique with light weight, or sub front squats 5 X 5 from rack
* Rest :90 to 2 minutes between heavier sets
* Beginners work on technique with light weight, or sub front squats 5 X 5 from rack
METABOLIC CONDITIONING
30-45 minutes
Metcon (AMRAP – Rounds and Reps)
AMRAP 10
25 Power Cleans (95/65) (65/35)
50 Thrusters
ACCESSORY
Single Leg BB RDLs: 3 x 6-8 ea. Rest 60s.