GENERAL PHYSICAL PREPARATION
WARM UP
0-10 minutes
8 minutes
Barbell Complex
3 Deadlifts
3 Hang Power Cleans
3 Front Squats
3 Push Press
STRENGTH/SKILL
10-30 minutes
Power Clean (6 X 3)
* work up to 75% or a moderate load
* rest 90 sec to 2 mins, resetting betweeen reps
* rest 90 sec to 2 mins, resetting betweeen reps
METABOLIC CONDITIONING
30-50 minutes
Snowball (AMRAP – Rounds and Reps)
AMRAP 20
Run 400
10 Pushups
12 Power Cleans (115/75)(75/55)
15 Wall Balls (20/14)(14/10)