1) GENERAL WARM-UP:

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

2) SPECIFIC WARM-UP:

3 Rounds

8 x Snatch Grip RDLs

6 x Snatch Grip Bent Over Rows

3) Olympic Lifting Complex:

Every 90 seconds for 12 minutes (8 sets):

2 x Snatch Grip Deadlift + 2 x Hang Snatch High Pulls @50+% and build to moderate weight

4) MetCon:

13 minutes:

—Buy-in—

800m/640m Row

—then—

As Many Rounds and Reps as Possible with remaining time:

1 x Rope Climb

10 x MB Slams

10 x MB Lunges (5 each leg, hold anywhere)

*goal is to finish the row in 3:00-4:00, leaving a 9-10 minute AMRAP

*Pace: Aggressive: 6 Rounds, Solid: 5 Rounds, Limit: 4 Rounds

Beginner: 2 x Rope Pulls, 15/10

Intermediate: Half rope climbs or 4 Rope Pulls, 25/15

Advanced: 35/20

Sport: 50/35