1) GENERAL WARM-UP:

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

2) SPECIFIC WARM-UP:

3 Rounds

10 x Good Mornings @empty barbell

10 x AbMat Sit-ups

—then—

3 x Clean Grip 1/2 Deadlifts @40% (nice flat back, engage core, pull to knee, dead stop, back down)

2 x Clean Grip 1/2 Deadlifts @50%

1 x Clean Grip 1/2 Deadlift @60%

3) Lower Body Strength:

Every 2 minutes for 10 minutes:

3 x Clean Grip 1/2 Pause Deadlifts @65+% and build as you can (pull to knee, dead stop, back down, repeat for remaining reps)

4) MetCon:

As Many Rounds as Possible in 6 minutes:

3 x Chest to Bar Pull-ups

6 x Alternating Pistols

—2 minutes rest—

As Many Rounds as Possible in 6 minutes:

6 x Pull-ups

12 x Single DB Lunges

*Pace: Aggressive: 6+ Rounds each AMRAP, Solid: 5 Rounds each AMRAP, Limit: 4 Rounds each AMRAP

Beginner: Jumping/banded pull-ups, 1/4 or 1/2 box pistols, ring rows, 25/15

Intermediate: chin over bar pull-ups, full box pistols, jumping/banded pull-ups, 35/20

Advanced: 50/35

Sport: strict pull-ups, weighted pistols @35/26, chest to bar, 70/50