1) GENERAL WARM-UP:

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

2) Specific Warm-up:

3 Rounds

10 PVC Good Mornings

20sec PVC Lat Stretch

20sec Lying Glute Stretch

—then—

Warm-up to around 50% or a light weight

3) Lower Body Strength:

Movement Prep for Max:

Alt. Every Minute on the Minute for 6 minutes:

10 Russian KB Swings

20sec Double Leg Glute Bridge

1 Deadlift @50-60%

10 minute time block:

Work to Deadlift 1rm

4) MetCon:

7 Rounds For Time:

100m Run

2 Bar Muscle-ups

3 Squat Cleans

*Pace: Aggressive: 10:00, Solid: 11:00, Limit: 12:00

Beginner: 6 Ring Rows, 75/55

Intermediate: 3 Strict Pull-ups or 4 Chest to Bar Pull-ups or 5 Kipping Chin over bar pull-ups, 115/75

Advanced: 135/95

Sport: Ring MU, 155/105