1) Specific Warm-up:

3 Rounds

10 x Single DB Goblet Squats

10 x Single DB Shoulder to Overhead (5 each arm)

10/8 x Calorie Row

2) MetCon:

Partner As Many Reps as Possible in 25 minutes:

10 x Single DB Hang Squat Cleans

10 x Single DB Shoulder to Overhead

10 x Calorie Row

20 x Single DB Hang Squat Cleans

20 x Single DB Shoulder to Overhead

20 x Calorie Row

30 x Single DB Hang Squat Cleans

30 x Single DB Shoulder to Overhead

30 x Calorie Row

40 each, 50 each, etc…

*score chart at the bottom

*Pace: Aggressive: into 60 squat cleans, Solid: into 50 cal row, Limit: complete 40s

Beginner: 25/15

Intermediate: 35/20

Advanced: 50/35

Sport: 70/50

Chart: Round complete = total reps

10 = 30

20 = 90

30 =180

40 = 300

50 = 450

60 = 630