GENERAL PHYSICAL PREPARATION
WARM UP
0-10 minutes
3 Rounds
Air Squat: 15
PVC Pass Through: 10
6 Minutes
Snatch Drop: 4
Snatch Balance: 4
* empty barbell or PVC pipe
WEIGHTLIFTING STRENGTH
10-30 minutes
Metcon (No Measure)
16 minutes
Farmer’s Carry: 50 meters
30 Second Handstand Hold
* Farmer’s carry should be as heavy as you can tolerate
METABOLIC CONDITIONING
30-50 minutes
* 5 minute rest after AMRAP
* 5 minute rest after AMRAP
Metcon (AMRAP – Reps)
12 Minutes
10 Deadlifts
8 Front Squats
6 Shoulder to Overhead
* weight is 50% of S2O (135/95)
ACCESSORY
Windmill
5 X 3 each side
* go as heavy as possible
5 X 3 each side
* go as heavy as possible