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

8 Thrusters

8 Sumo Deadlift High Pull

20 Lateral Hops over Barbell

*empty barbell

*both of the technical movements have been explained and practiced, just need time to build to the weight they are using in the workout and select their KB weight

17:00-22:00

Explanation and Set-up for next section

22:00-42:00

3) MetCon:

AMRAP 20:

10 Thrusters

10 Sumo Deadlift High Pull

100m Single KB Farmer’s Carry

*Pace: Aggressive: 7 Rounds, Solid: 6 Rounds, Limit: 5 Rounds

*how long can you stay unbroken on the thrusters and SDLHPs? Steady pace on the carry, switch hands when needed

*Thrusters: good front rack position, chest up, big leg drive to get momentum into the barbell, wait until barbell makes contact with shoulder again to begin next rep

*Sumo Deadlift High Pull: feet out wide, hands straight down from shoulders or slightly inside when gripping the bar, chest up, good push with the legs finish the pull with elbows up high

*Carry: just keep moving

Beginner: 45/35, 26/18

Scaled: 75/55, 35/26

Rx: 95/65, 53/35

Rx+: 115/75, 70/53

42:00-47:00

Transition for MetCon

47:00-55:00

4) Accessory Work:

8-minute time block:

50 Barbell Wrist Curls

50 Barbell Skull Crushers

*empty barbell

*grip strength and tricep burner to finish

55:00-60:00

5) COOL-DOWN