GENERAL PHYSICAL PREPARATION
WARM UP
PRELUDE WARMUP
then 3 rounds w. BB:
1 PC+ 1 FS+ 1 Thruster + 1 BS
*Add weight each round
STRENGTH/SKILL
Zercher Box Squat (1RM)
*Warm-up w/ 3 sets of 3 adding weight ea. set
*Take no more than 8-10 singles to build
*Rest 2:00
*Take no more than 8-10 singles to build
*Rest 2:00
METABOLIC CONDITIONING
Bear Grylls (AMRAP – Reps)
In 7:00
400m Run
Remaining time: Max Bear Complex (135,95)
*Score = total reps
400m Run
Remaining time: Max Bear Complex (135,95)
*Score = total reps
*Bear Complex: Squat Clean Thruster + Back Squat Thruster