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 Single KB Bottoms up press (5 each arm)

3 Negative Pull-ups or Ring Rows

17:00-22:00

Explanation and Set-up for next section

22:00-38:00

3) Upper Body Strength:

16-minute time block:

Work to 1-rep max on Push Press

Max unbroken strict pull-ups

*good opportunity for someone to try and get their first pull-up or see how many they can do unbroken

*Scaled: max time chin over bar hang or Max Ring Rows in 1 minute

38:00-46:00

Transition for MetCon

46:00-55:00

4) MetCon:

*Repeat from 10/18/23

AMRAP 9:

10 Hang Power Cleans

10 Front Squats

40 Double Unders

*Pace: Aggressive: 6 Rounds, Solid: 5 Rounds, Limit: 4 Rounds

*how long can you stay unbroken on HPC into Front Squats? If you are going to break before the front squats make sure you stop at least at rep 9 so you don’t do an extra clean before front squats

*Hang Power Cleans: focus on hip drive and firing elbows through

*Front Squats: elbows up, chest up, knees out, whole foot in contact with the ground, full depth and hip extension

*Double Unders: keep hands slightly in front of the body, elbows close to sides, relax shoulders, focus on quick wrist movement

Beginner: 75/55, 80 Line Hops

Scaled: 95/65, 80 Single Unders

Rx: 115/75

Rx+: 135/95, hang power cleans + front squats must be unbroken

55:00-60:00

5) COOL-DOWN