0:00-7:00

1) GENERAL WARM-UP:

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

7:00-10:00

Transition and Explanation of Specific Warm-up

10:00-15:00

2) SPECIFIC WARM-UP: 3 Rounds

10/8 x Cal Row

10 x Air Squats

10 x Push-ups

15:00-20:00

Explanation and Set-up for next section

20:00-34:00

3) Conditioning:

2,000m Row

*cheer your teammates as they empty it ou

34:00-39:00

Explanation and set-up for MetCon

39:00-50:00

4) MetCon

For Time:

21 x Snatch @Fitness: 75/55, Performance: 95/65, Sport: 115/75

18 x Lateral Bar Burpees

15 x Snatch @Fitness: 95/65, Performance: 115/75, Sport: 135/95

12 x Lateral Bar Burpees

9 x Snatch @Fitness: 115/75, Performance: 135/95, Sport: 155/105

6 x Lateral Bar Burpees

50:00-55:00

Recover/Clean up/Scores on the board

55:00-60:00

5) COOL-DOWN: 3 Rounds

Straight Arm Stretch on rig x 20 seconds each side

Calf Stretch x 20 seconds each side

Pigeon Stretch x 20 seconds each side