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 Plate Hops

50m KB Front Rack Carry

10 Plate Ground to Overhead

10 Plate Squats

*almost all movements have been covered, KB must be held with two hands in the front for the carry, give them time to warm up on each movement

17:00-22:00

Explanation and Set-up for next section

22:00-44:00

3) MetCon:

*Carry: work on breathing and bracing for the carry

*Burpees: next to the plate and jumping laterally or in front and jumping forward onto it

*G2OH: chest up, solid hip pop to get momentum into the plate, finish with solid overhead position

6 Rounds For Time:

100m Single KB Front Rack Carry

15 Burpees to Plate

20 Plate Ground to Overhead

*Pace: Aggressive: 18:00, Solid: 20:00, Limit: 22:00

*find a pace and maintain throughout

Beginner: 26/18, 10 Burpees, 25/10

Scaled: 35/26, 25/10

Rx: 53/35, 45/25

Rx+: 70/53, 45/25

44:00-50:00

Transition to next section

50:00-60:00

Optional Accessory Work:

4x10 Single DB Floor Press each arm

4x15 Band Face Pulls

50:00-60:00

5) COOL-DOWN