1) GENERAL WARM-UP:

Coach’s choice (general stretches, increase core temperature and heart rate)

2) SPECIFIC WARM-UP: 3 Rounds

Front Planks x 30 seconds

Ring Rows x 10

3) Skillz: Toes to Bar/Rope Climbs

Alternating Every Minute on the Minute for 12 minutes (6 sets each):

Movement 1: DB Sit-ups

Sets 1-2: 6 reps

Sets 3-4: 4 Reps

Sets 5-6: 2 reps

Movement 2: DB Pullovers x 8 (VIDEO)

How to estimate your max for DB Sit-ups:

Weight used x reps completed (2) = A

A x 0.0333 = B

B + weight used = estimated max

Example if I did 30# on your last set:

30 x 2 = 60

60 x 0.0333 = 1.998

60 + 1.998 = 61.998 (round to 62 being your estimated max)

What % of your body weight is this? Take your estimated max and divide it by your body weight. If it is 30% or above then you should have the strength to do a toe to bar. If you are not yet at this number, we recommend repeating this program until you can.

4) MetCon:

9 Rounds For Time:

4 x Hang Power Cleans @Fitness: 75/55, Performance: 95/65, Sport: 115/75

5 x Thrusters @Fitness: 75/55, Performance: 95/65, Sport: 115/75

6 x Lateral Bar Burpees

*once you pick up the barbell for the hang power cleans, do not put it down until you make it all the way through the thrusters, steady. movement on the burpees

*pace: Agressive: EMOM (9:00 finishing time), Solid: 1:15/round (11:15 finishing time), Limit: 1:30/round (13:30 finishing time)