1) GENERAL WARM-UP:

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

2) SPECIFIC WARM-UP:

3 Rounds

10 x Single DB Bent Over Rows (5 each arm)

10 x Single DB Floor Press (5 each arm)

3) Push/Pull Endurance:

4 Rounds:

20 seconds of Pull-ups

10 seconds rest

20 seconds of Pull-ups

10 seconds rest

20 seconds of Push-ups

10 seconds rest

20 seconds of Push-ups

1:10 rest

*each set go for as big as set as you can unbroken then do what you can for the remaining time

Beginner: Ring Rows, Knees or hands elevated push-ups

Intermediate: Jumping/banded pull-ups, Knees or hands elevated push-ups

Advanced: as is

Sport: Chest to bar

4) MetCon:

For Time:

60 x Double Unders

20 x Hang Power Cleans @weight #1

60 x Double Unders

15 x Power Cleans @weight #2

60 x Double Unders

10 x Squat Cleans @weight #3

*weight 1 should be reps of 5 or more at a time, weight 2 and 3 steady singles

*Pace: Aggressive: 10:00, Solid: 11:30, Limit: 13:00

Beginner: Line hops, 45/35, 64/45, 75/55

Intermediate: Single Unders, 95/65, 115/75, 135/95

Advanced: 135/95, 155/105, 185/125

Sport: 155/105, 185/125, 205/145