GENERAL PHYSICAL PREPARATION
WARM UP
3 Rounds
Run 200
10 Push Press
* add weight each round
STRENGTH/SKILL
Push Press (1RM)
* take 8-10 sets to work up to 1RM
* 2 minutes between heavy attempts
* beginners 7 X 4 adding weight if form permits
* 2 minutes between heavy attempts
* beginners 7 X 4 adding weight if form permits
METABOLIC CONDITIONING
Metcon (Time)
Run 200
50 Air Squats
25 Hang Power Cleans (115/75/55)
Run 400
50 Alternating Lunges (BW)
20 S20H (115/75/55)
Run 800
50 T2B
15 Hang Squat Cleans
*22:00 Cap
50 Air Squats
25 Hang Power Cleans (115/75/55)
Run 400
50 Alternating Lunges (BW)
20 S20H (115/75/55)
Run 800
50 T2B
15 Hang Squat Cleans
*22:00 Cap