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 Round

10/8 Calore Bike/Row

10 Hang Power Snatch

10 Overhead Squats

17:00-22:00

Explanation and Set-up for next section

22:00-30:00

3) MetCon:

5 Rounds For Time:

100m Run

12 Hang Power Snatch

*PUSH.THE.PACE…get after the run, unbroken on the hang power snatch

*Pace: Aggressive: 5:30, Solid: 6:30, Limit: 7:30

Beginner: 100m Run, 45/35

Scaled: 75/55

Rx: 95/65

Rx+: 115/75

30:00-37:00

Explanation and set-up for Conditioning

37:00-55:00

4) Conditioning:

3 Rounds with partner

Partner 1: 45sec Max Calorie Row, Partner 2 rest

15sec Transition

Partner 2: 45sec Max Calorie Row, Partner 1 rest

15sec Transition

2 minutes Calorie Bike to equal total reps from above

—2 minutes rest between rounds—

*add up total cals between you and your partner, you have 2 minutes to get those cals on the bike…Example: you each did 20 cals on the row, that is 40 total cals…you have two minutes between you and your partner to get 40 cals

55:00-60:00

5) COOL-DOWN