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:

100m Jog

5 Muscle Cleans

5 Barbell Jerk (Push or Split)

5 Scap Pull-ups

*review key points of the Clean & Jerks and pull-ups then give them time to warm up to the weight they are using

17:00-22:00

Explanation and Set-up for next section

22:00-57:00

3) MetCon:

*Run: hard pace on these, you are only running one of them each round

*Clean & Jerks: good hip pop and drop to receive the weight, focus on dropping under the weight in the jerk

*Pull-ups: find a rep scheme back and forth that allows you both to consistently move

Partner 10 Rounds For Time:

100m Run

10 Clean & Jerks

100m Run

20 Pull-ups

*alternate the runs with your partner, split reps on C&J and Pull-ups as needed

*Pace: Aggressive: 29:00, Solid: 32:00, Limit: 35:00

*these should be decently heavy Clean & Jerks, so if scaling be sure to pick a challenging weight, these should be singles back and forth

Beginner: Split runs also, 115/75, Ring Rows

Scaled: 155/105, Jumping/Banded Pull-ups

Rx: Your body weight

Rx+: Your body weight, chest to bar pull-ups

57:00-60:00

5) COOL-DOWN