1) GENERAL WARM-UP:

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

2) SPECIFIC WARM-UP: 3 Rounds

10/8 x Calorie Row, Ski or Bike (or 100m jog…choose what you are doing in the Conditioning)

10 x PVC Overhead Squats

20 x Line Hops

3) “Terrible Tuesday” Conditioning: 50/10’s

Pick your poison: Row, Run, Bike or Ski

2 Sets:

50 seconds of EASY pace effort, 10 seconds of ALL OUT SPRINT x 4 rounds back to back (4 minutes)

1 minute rest

4) MetCon:

As Many Rounds and Reps as Possible in 11 minutes:

18 x Box Jump Overs @Fitness: 20/16”, Performance: 24/20”, Sport: Box Clear Overs @24/20”

Complex: 3 x Snatch Grip Deadlift + 2 x Hang Power Snatch + 1 x Hang Squat Snatch @Fitness 95/65, Performance: 115/75, Sport: 135/95

*Fitness can do the following if mobility is limited: 2 x Snatch Grip Deadlift + 3 x Hang Power Snatch

*Pace: Aggressive: 1:30/Round (7+ total rounds), Solid: 1:45/Round (6+ total rounds), Limit: 2:00/Round (5+ total rounds)