1) GENERAL WARM-UP:

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

2) SPECIFIC WARM-UP:

3 Rounds

5 x Cleans

5 x Front Squats

5 x Shoulder to Overhead

5 x RDLs

3) MetCon:

Partner For Tonnage and Distance:

Running Clock (24 minutes):

*tonnage = weight x reps

*tonnage: for each movement you choose the weight, it is a strategy to find what will give you the most tonnage, partners can use different weight if needed, pick one weight to use for yourself and complete max reps within the time frame, one person working at at time, switch whenever you want in the time frame.

*running: one person running at a time, switch whenever you want within the time frame

2 minutes Max Tonnage Cleans (any style: hang, from the ground, power or squat)

1 minute rest/weight change

3 minutes max distance run

2 minutes Max Tonnage Front Squats (can take from rack)

1 minute rest/weight change

3 minutes max distance run

2 minutes Max Tonnage Shoulder to Overhead (can take from rack)

1 minute rest/weight change

3 minutes max distance run

2 minutes Max Tonnage Deadlift

1 minute rest

3 minutes max distance run