0:00-7:00

1) GENERAL WARM-UP:

Coach’s choice (general stretches, increase core temperature and heart rate)

7:00-10:00

Transition and Explanation of Specific Warm-up

10:00-15:00

2) SPECIFIC WARM-UP: 3 Rounds

10 x Ring Rows

15 seconds x Bar Hang from rig

20 x Shoulder Taps

15:00-20:00

Explanation and Set-up for next section

20:00-35:00

3) Auxiliary Strength:

Alternating Every Minute on the Minute for 15 minutes (5 sets of each):

Side to Side Knee Raises x 10 (scale to lying leg raises as needed)

Double DB Push-up to Row x 8 (push-up + row each arm = 1 rep, scale to knee push-ups as needed)

Single KB Suitcase Deadlift x 6 each side

*core and stability work

35:00-40:00

Explanation and set-up for MetCon

40:00-50:00

4) MetCon:

For Time:

5 Rounds:

12 x DB Goblet Squats

12 x DB Hang to Overhead (hang snatch or hang clean & jerk)

—Cash-out—

30 x Wall Balls

*Pace: Aggressive: 7:00, Solid: 8:30, Limit: 10:00

Scaled: 35/20, 14/10

Rx: 50/35, 20/14

Rx+ 70/50, 30/20

*cycling the DB, shoot for doing at least two full rounds without putting the DB down…legs and shoulders will be fatigued going into the wall balls, unbroken if possible or two sets.

50:00-55:00

Recover/Clean up/Scores on the board

55:00-60:00

5) COOL-DOWN: 3 Rounds

Up dog

Down dog

Child’s pose