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:

10 American KB Swings

10 Single KB Lunges

10 KB Russian Twists

17:00-22:00

Explanation and Set-up for next section

22:00-45:00

3) MetCon:

*Toes to Bar: good rhythm and pull down with straight arms

*Snatch: touch n’ go or quick singles

*Lunges: finish your last snatch and put it on your back, chest up, whole foot pushing off the ground, forward or reverse lunges, alternate legs

Partner 20 Rounds For Time:

6 Toes to Bar

3 Snatch

6 Back Rack Lunges

*alternate full rounds with partner

*Pace: Aggressive: 19:00, Solid: 21:00, Limit: 7 Total 23:00

*goal is :57 to 1:08 per round, push hard when it is your round, try to breathe and get your heart rate down while resting

Beginner: Lying Straight Leg Raises, 75/55

Scaled: Hanging Straight Leg Raises, 95/65

Rx: 115/75

Rx+: 135/95

45:00-50:00

Transition for Accessory

50:00-55:00

4) Accessory:

5-minute time block:

4 x Complex: 10 Single KB RDLs + 10 10 Single KB Upright Rows

55:00-60:00

5) COOL-DOWN