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 Strict Press

5 Push Press

10 Ring Rows or 2-3 pull-ups

*both movements have been reviewed, just need a little time to warm-up to their first push press weight

17:00-22:00

Explanation and Set-up for next section

22:00-32:00

3) Upper Body Strength:

Alt. EMOM 10:

3 Push Press

3 Strict Pull-ups (weighted if you can)

32:00-40:00

Transition for MetCon

40:00-55:00

4) MetCon:

AMRAP 15:

40 Double Unders

20 Air Squats

10 Power Cleans

*Pace: Aggressive: 5 Rounds, Solid: 4.5 Rounds, Limit: 4 Rounds

*steady pace on dubs and air squats, singles on the cleans

*Double Unders: relax and quick wrists

*Air Squats: full depth, knees out, whole foot in the ground, chest up, fully extend hips at the top

*Cleans: should be heavyish…around 70-75%

Beginner: 50 Line Hops, 135/95

Scaled: 50 Single Unders, 165/115

Rx: 185/125

Rx+ 205/145

55:00-60:00

5) COOL-DOWN