1) GENERAL WARM-UP:

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

2) SPECIFIC WARM-UP:

4 Rounds

100m jog

5 x Hang Power Clean/Snatch (alternate rounds)

20 seconds x Bar Hang from Rig

3) MetCon:

Partner As Many Rounds and Reps as Possible in 28 minutes:

400m Run together (should take no longer than 2:30)

40 x Cleans

200m x Single KB Farmer’s Carry together (should take no longer than 2:30)

20 x Snatch (same weight as cleans unless severely limiting)

*if running and carrying together still make sure the time frames or hit, if someone needs to cut it down to match their partner then do so

*Pace: Aggressive: 4 Rounds, Solid: 3 Rounds, Limit: 2.5 Rounds

Beginner: split run and carry, 95/65, 26/18

Scaled: 115/75, 35/26

Rx: 135/95, 53/35

Rx+: 155/105, 70/53