GENERAL PHYSICAL PREPARATION
PRE-WORKOUT
Pigeon Pose on box. 1 minute each side
WARM UP
0-10 minutes
W. an empty barbell, 3 sets:
8 deadlifts
8 Front Squats
8 Goodmornings
8 (total) reverse lunges in
place
8 Hang Muscle Cleans
*rest as needed
STRENGTH/SKILL
10-40 minutes
Front Squat Box Squat (5 X 4 )
* @60-70%
* every 60 seconds
* every 60 seconds
Power Clean (5 X 2 )
* @80%
* every 90 seconds
* every 90 seconds
METABOLIC CONDITIONING
40-50 minutes
Adrenaline (AMRAP – Reps)
AMRAP 8 of ascending reps:
2 Burpee Box Jumps (24/20)
2 Squat Cleans (135/95) (95/65)
4 Burpee Box Jumps
4 Squat Cleans
6 Burpee Box Jumps
6 Squat Cleans
And so on adding 2 reps each round. Score = total reps completed
ACCESSORY
50 each leg banded hamstrings