0:00-10:00

1) GENERAL WARM-UP:

Coach’s choice (general stretches, increase core temperature and heart rate)

10:00-17:00

2) SPECIFIC WARM-UP:

3 Rounds

30sec Side Plank (15sec each side)

30sec Wall Sit

—then—

3 Rounds

20 Mountain Climbers

10 Good Mornings

5 Hang Squat Cleans

17:00-22:00

Explanation and set-up for MetCon

22:00-60:00

4) MetCon:

Teams of 3 For Time:

12 Rounds:

18 Toes to Bar

18 Power Cleans

*split reps as needed, one person working/two people resting

12 Rounds:

18 Deadliift

18 Bar Facing Burpees

*split reps as needed, one person working/two people resting

Pace: Aggressive: 32:00, Solid: 34:00, Limit: 38:00

Beginner: 95/65, 135/95

Scaled: 135/95, 185/125

Rx: 155/105, 205/145

Rx+: 185/125, 235/155

55:00-60:00

5) COOL-DOWN