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

10/8 Calorie Row

10 Squat Jumps

10 Hang Power Snatch (empty barbell or PVC)

17:00-22:00

Explanation and Set-up for next section

22:00-57:00

3)MetCon:

Teams of 3, Waterfall format

24 Total Rounds For Time:

12/10 Calorie Row

12 Box Jump Overs

6 Snatch

*partner 1 begins while partners 2 and 3 are resting…once partner one completes the row they move to box jump overs while partner 2 begins on the row and partner 3 is resting…you cannot move to the next movement until the person in front of you has completed it, that also includes starting a new round…if partner 3 is still rowing when partner 1 finishes snatches they must wait until the row is done before they begin…it is 24 total rounds, 8 rounds each person

*Pace: Aggressive: 27:00, Solid: 31:00, Limit: 35:00

Beginner: 10/8 Cals, 16/12”, 75/55

Scaled: 20/16”, 115/75

Rx: 24/20”, 135/95

Rx+: 24/20”, 155/105

57:00-60:00

5) COOL-DOWN