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

20 Shoulder Taps

10 Ring Rows

10 Air Squats

17:00-22:00

Explanation and Set-up for next section

22:00-44:00

3) MetCon

Hero WOD “Talley”

AMRAP 22:

8 Chest to Bar Pull-ups

9 Hang Power Snatch

11 Jumping Air Squats

*Pace: Aggressive: 11 Rounds, Solid: 10 Rounds, Limit: 8 Rounds

*no more than two sets on pull-ups and snatch, steady pace on jumping air squats…find a pace and try to stay consistent across the 22 minutes

*Chest to Bar: good rhythm, strong pull

*Snatch: chest up, whole foot in contact with the ground, get to good launch position, explosive hip extension, elbows up and back, punch to the ceiling

*Jumping Air Squats: chest up, full depth, good height, but does not need to be a max jump

Beginner: Ring Rows, 45/35, Air Squats…and/or partner

Scaled: Jumping/Banded Pull-ups, 65/45…and/or partner

Rx/Rx+: 75/55

44:00-49:00

Transition for MetCon

49:00-55:00

4) Optional Accessory:

100 Partner MB Sit-ups (touch MB above head, sit-up and pass to partner)

*use wall balls

55:00-60:00

5) COOL-DOWN