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 KB Gorilla Rows (5 each arm)

10 KB Push Press (5 each arm)

17:00-22:00

Explanation and Set-up for next section

22:00-39:00

3) Upper Body Strength

Alt. Every Minute on the Minute for 10 minutes (5 sets each):

1 Barbell Push Press (work to max)

8 Single DB Knee Supported Rows (4 each arm)

–1 minute rest/weight change–

Alt. EMOM 6:

35sec Bench Dips

1 Snatch Grip Bent Over Rows (very strict, no bounce, work to max)

*if they can snatch grip row 75-80% of their body weight they should have the strength to do a pull-up

39:00-46:00

Transition to next section

46:00-55:00

WOD:

AMRAP 9:

10 Hang Power Cleans

10 Front Squats

40 Double Unders

*Pace: Aggressive: 6 Rounds, Solid: 5 Rounds, Limit: 4 Rounds

Beginner: 45/35, Single Unders or Line Hops

14-15: 75/55

16-17: 95/65

55:00-60:00

5) COOL-DOWN