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

5 Hang Power Cleans

5 Front Squats

20 Shoulder Taps

100m jog

17:00-22:00

Explanation and set-up for MetCon

22:00-52:00

4) MetCon:

Partner 10 Rounds For Time:

10 Cleans

100m Run Together

20 Alt. DB Snatch

*split cleans and snatch as needed

Pace: Aggressive: 25:00, Solid: 28:00, Limit: 30:00

Beginner: 95/65, split run, 25/15

Scaled: 135/95, 35/20

Rx: 185/125, 50/35

Rx+: 205/145, 70/50

52:00-60:00

5) COOL-DOWN