0:00-10:00

1) GENERAL WARM-UP:

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

10:00-17:00

2) SPECIFIC WARM-UP:

3 Rounds

5 Muscle Cleans

5 Thrusters

5 Pull-ups

—then—

Warm-up to Power Clean weight

17:00-22:00

Explanation and Set-up for next section

22:00-42:00

3) MetCon:

AMRAP 20:

1 Power Clean

1 Bar Muscle-up

2 Power Cleans

2 Bar Muscle-ups

3,4,5…etc.

*Pace: Aggressive: 168 total reps, Solid: 132 total reps, Limit: 110 total reps

*if you make it through 10 of each movement that is 110 total reps

*OF NOTE: utilizing different movements for the scaled/beginner versions because we have pull-ups/push-ups later in the week

Beginner: Around 70% of your power clean max, Ring row + Push-up = 1 MU

Scaled: Around 70% of your power clean max, Pull-up + Dip = 1 MU

Rx: 205/145

Rx+: 225/155, Ring MU

42:00-55:00

4) Optional Accessory Work:

5 Rounds for Quality:

30 Russian Twists (10 each way)

15 Plate Sit-ups

55:00-60:00

5) COOL-DOWN