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 DB Hang Clean & Jerks

10 x Single DB Lunges

100m Jog

15:00-20:00

Explanation and Set-up for next section

20:00-50:00

3) MetCon:

“Cardio Coma”

Teams of 3: For Time

One Person always working on cardio:

200/160 x Calorie Row (180 for mixed teams)

100/80 x Calorie Bike (90 for mixed teams)

1 mile Run

*whatever modality you start on you must finish all calories or distance before moving on to the others

Two others working on this AMRAP until above cardio is done:

*one working, one resting

40 x Alt. DB Snatch @Rx+: 70/50, Rx: 50/35, Scaled: 35/20

40 x Box Jumps @Rx+ 30/24”, Rx: 24/20”, Scaled: 20/16” or less

40 x Single DB Hang Squat Clean @Rx+: 70/50, Rx: 50/35, Scaled: 35/20

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