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

10 Barbell Bent Over Rows

20 Shoulder Taps

30 Flutter Kicks

—then—

Warm-up to around 50% or a light weight

17:00-22:00

Explanation and Set-up for next section

22:00-42:00

3) Upper Body/Core Strength:

Movement Prep for Max:

Alternating Every Minute on the Minute for 6 minutes:

10 Sit-ups

3 Barbell Push Press @50-70%

14 minute time block:

Work to Push Press AND DB Sit-up 1rm

*recommended an EMOM or Alt. EMOM to get 7 attempts at each

42:00-47:00

Explanation and set-up for MetCon

47:00-55:00

4) MetCon:

4 Rounds For Time:

20 Single DB Hang Clean & Jerk

40 Double Unders

*Pace: Aggressive: 6:00, Solid: 7:00, Limit: 8:00

Beginner: 25/15, Line Hops

Scaled: 35/20, Single Unders

Rx: 50/35

55:00-60:00

5) COOL-DOWN