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 Power Snatch

10 Snatch Grip Bent Over Rows

10 Back Squats

17:00-22:00

Explanation and Set-up for next section

22:00-60:00

4) MetCon:

Partner For Time:

10 Rounds

100m Run

5 Snatch

1 Rope Climb

*alternate full rounds with your partner

—then—

50 Wall Balls

50 Partner MB Sit-ups

40 Wall Balls

40 Partner MB Sit-ups

30…20…10

*split wall balls as needed, sit-up and toss MB to partner

*Pace: Aggressive: 30:00, Solid: 33:00, Limit: 38:00

*hard run, work on your touch n’ go reps for snatch, rope climb, push hard during your round then take rest, no matter what level…be a good partner, work to rest ratio should be close to 1 to 1

Beginner: 45/35, 10 Ring Rows, 10/8

Scaled: 95/65, Half or 3/4 Rope Climbs, 14/10

Rx: 115/75, 20/14

Rx+: 135/95, 25/20

60:00-65:00

5) COOL-DOWN