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 Single KB Strict Press (5 each arm)

10 x Single KB Bent Over Row (5 each arm)

15:00-20:00

Explanation and Set-up for next section

20:00-30:00

3) KB Strength Complex:

Every 2 minutes for 10 minutes (5 sets):

5 each arm x Single KB Shoulder to Overhead

7 each arm x Single KB Bent Over Rows

9 x Single KB Upright Rows (both hands on one KB)

30:00-35:00

Explanation/set-up for next section

35:00-50:00

4) MetCon:

5 Rounds For Time:

10 x Box Jump Overs

10 x Single Arm KB Swings RIGHT hand

10 x Single KB Hang Snatch RIGHT hand

10 x Box Jump Overs

10 x Single Arm KB Swings LEFT hand

10 x Single KB Hang Snatch LEFT hand

*little bit of grip endurance, can you keep the KB in your hands for all 10 swings and snatches?

*Pace: Aggressive: 12:00, Solid: 13:30, Limit: 15:00

Beginner: 16/12”, 26/18, DB snatch if needed

Scaled: 20/16”, 35/26

Rx: 24/20”, 53/35

Rx+: Box Clear Overs 24/20”, 70/53

50:00-55:00

Recover/Clean up/Scores on the board

55:00-60:00

5) COOL-DOWN: 3 Rounds

Straight Arm Stretch on rig x 20 seconds each side

Calf Stretch x 20 seconds each side

Pigeon Stretch x 20 seconds each side