1) GENERAL WARM-UP:

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

2) Specific Warm-up:

3 Rounds

10 KB RDLs

10 Banded Straight Arm Pulldowns

10 Banded Tricep Extensions

3) Accessory Strength:

Alternating Every Minute on the Minute for 12 minutes:

8 Seated Good Mornings

8 Double DB Chest Flys

8 Single KB Upright Rows

4) MetCon:

14-minute time block:

Work to heavy Complex: Power Clean + Hang Power Clean

*1 Rope Climb before each attempt

*barbell must start unloaded

Beginner: 10 MB Slams in place of rope climb

Intermediate: Half, 3/4 rope climb or 2 rope pulls

Advanced/Sport: as is