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:

2 Rounds

10 Muscle Cleans

10 Front Squats

10 Push Press

*Empty barbell or light weight

17:00-22:00

Explanation and Set-up for next section

22:00-52:00

3) MetCon:

Partner 8 Rounds For Time:

20 Burpee Box Step-overs

10 Squat Clean & Jerks

*split reps as needed

*Pace: Aggressive: 24:00, Solid: 27:00, Limit: 30:00

*recommend 4s or 5s on the Burpee box step-overs, singles on the squat clean and jerks…this weight should be very challenging to get the reps done in 90 seconds

Beginner: 14 BBJ, 16/12”, 70-80% of squat clean & Jerk max

Scaled: 20/16”, 70-80% of squat clean & Jerk max

Rx/Rx+: 24/20”, bodyweight on the bar

52:00-60:00

5) COOL-DOWN