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

100m jog

5 Hang Squat Cleans

10 Barbell Bent Over Rows

20 Lateral Hops over bar

*empty barbell

17:00-22:00

Explanation and Set-up for next section

22:00-49:00

3) MetCon:

“Nine Lives”

Partner Every 3 minutes until you reach 300 reps or 27 minutes:

20 Lateral Bar Burpees

4 Power Cleans

Max Russian KB Swings with remaining time

*split reps as needed, only reps that count towards 300 are swings

*goal is to complete the burpees and cleans by the 2:00 mark, cleans should be HEAVY

*Pace: Aggressive: Complete by 7th round , Solid: Complete by 8th round , Limit: Complete by 9th round

Beginner: Up Downs, 115/75, 26/18

Scaled: 155/105, 35/26

Rx: 185/125, 53/35

Rx+: 225/155, 70/53

49:00-60:00

5) COOL-DOWN