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 Tempo Push-ups

10 Bent Over Barbell Rows

10 Lying Straight Leg Raises

*empty barbell

17:00-22:00

Explanation and Set-up for next section

22:00-38:00

3) Upper Body Strength:

Every 2 minutes for 10 minutes (5 sets):

Bench Complex:

3 Bench Press +12 Push-ups

—1 minute transition—

EMOM 5:

10 Ring Rows

*80% and build on bench, hardest version of a push-up you can unbroken (knees or hands elevated, regular, diamond, feet elevated on bench, weighted, banded)

38:00-45:00

Transition for MetCon

45:00-55:00

4) MetCon:

4 Rounds For Time:

15 Hang Squat Cleans

15 Pull-ups

*Pace: Aggressive: 8:00, Solid: 9:00, Limit: 10:00

*no more than 3 sets for each movement, this will get grippy :)

*Hang Power Cleans: good hip pop and fire those elbows past the bar, make sure you stand up after receiving the bar before beginning next rep

*Pull-ups: good rhythm, chin over bar, arms fully extended at the bottom of each rep

Beginner: 75/55, Jumping Pull-ups

Scaled: 95/65, Banded Pull-ups….another good option for someone who can do pull-ups but not very many yet, could do 12 rounds of 5 and 5

Rx: 115/75

Rx+: 135/95, Unbroken Pull-ups

55:00-60:00

5) COOL-DOWN