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

9 x Ring Rows

7 x Hang Power Snatch

5 x Sprawls

15:00-20:00

Explanation and Set-up for next section

20:00-55:00

3) MetCon: 35 minute cap

Partner 30 Rounds For Time:

6 x Pull-ups

3 x Snatch

*alternate every 3 full rounds

—Cash-out—

60 x Bar Facing Burpees (split as needed)

*utilize what we have worked on with touch n’ go technique to string the snatch togethe

*be a good partner…work to rest should be as close to 1:1 as possible

*Pace: Aggressive: 25:00, Solid: 30:00, Limit: 35:00

Beginner: Ring Rows, 75/55, sprawls

Scaled: Jumping or banded, 95/65, burpee to step-over

Rx: 115/75

Rx+ Chest to Bar, 135/95

55:00-60:00

Clean-up/Scores on the board

60:00-65:00

Foam roll and stretch