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

10 Barbell Strict Press

10 Barbell Back Squats

*empty barbell

17:00-22:00

Explanation and Set-up for next section

22:00-50:00

3) MetCon:

Partner For Time:

100 Alt. DB Snatch

10 Rope Climbs

60 Power Cleans

10 Rope Climbs

20 Synchronized Back Squats

*Pace: Aggressive: 21:00, Solid: 23:00, Limit: 26:00

Beginner: 25/15, 20 DB Bent Over rows each arm, 95/65

Scaled: 35/20, 20 Single DB Renegade Rows each arm, 135/95

Rx: 50/35, 155/105

Rx+ 70/50, 165/115

50:00-60:00

5) COOL-DOWN