GENERAL PHYSICAL PREPARATION
WARM UP
2 Rounds:
6 Hang Power (or muscle) clean
6 Front Squat
6 Push press
10 Mini Band Walk (l/r)
6 Back Squat
6 Goodmorning
10 Mini Band Walk (forward/backward)
6 BB Row
6 Hang Power (or muscle) clean
6 Front Squat
6 Push press
10 Mini Band Walk (l/r)
6 Back Squat
6 Goodmorning
10 Mini Band Walk (forward/backward)
6 BB Row
STRENGTH/SKILL
Wide Stance Box Squat (4×4)
*@65% every 60s.
*Once 4×4 complete, perform 3×2 at challenging loading
*Once 4×4 complete, perform 3×2 at challenging loading
METABOLIC CONDITIONING
Complex A (Time)
4 Rounds of:
8 Hang Power Cleans (115, 75, 55)
8 Front Squats
8 Push Press
8 Back Squat
8 Goodmornings
8 BB Rows
Rest 2:00
8 Hang Power Cleans (115, 75, 55)
8 Front Squats
8 Push Press
8 Back Squat
8 Goodmornings
8 BB Rows
Rest 2:00
*Choose your weight wisely!!
*All sets must be done w/out dropping the bar
*1 drop=5 burpees
2 drops= 10 burpees
*All sets must be done w/out dropping the bar
*1 drop=5 burpees
2 drops= 10 burpees