1) GENERAL WARM-UP:

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

2) Specific Warm-up:

3 Rounds

10 Barbell Bent Over Rows

10 Barbell Strict Press

10 Barbell Back Squats

*empty barbell

3) MetCon:

Partner For Time:

100 Alt. DB Snatch

10 Rope Climbs

60 Power Cleans

10 Rope Climbs

20 Synchronized Back Squats

*Pace: Aggressive: 21:00, Solid: 23:00, Limit: 26:00

*split reps as needed, except for back squats

Beginner: 25/15, 20 DB Bent Over rows each arm, 95/65

Intermediate: 35/20, 20 Single DB Renegade Rows each arm, 135/95

Advanced: 50/35, 155/105

Sport: 70/50, 185/125