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

8/6 x Calorie Bike

6 x Hang Power Cleans

6 x Push Jerks

17:00-22:00

Explanation and Set-up for next section

22:00-50:00

4) MetCon:

Partner 6 Rounds For Calories, Rounds and Reps:

3 minute x Max Calorie Bike

AMRAP 3: 5 x Clean & Jerks + 2 x Rope Climbs

—2 minute rests between rounds—

*both partners working at the same time, one on bike, one on AMRAP, switch each round, partner picks up where the other left off on AMRAP

*Row is an option if needed because of class size

*Pace: Aggressive: 216/162, 15 Rounds, Solid: 180/144, 13 Rounds, Limit: 144/108, 10 Rounds

Beginner: 6 Double DB Push Press + 6 sit-ups + 6 ring rows

Scaled: 135/95, Half or 3/4 rope climbs

Rx: 155/105

Rx+: 185/125

50:00-60:00

5) COOL-DOWN