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

20 Shoulder Taps

30 Flutter Kicks

—then—

Warm-up to around 50% or a light weight

3) Upper Body/Core Strength:

Movement Prep for Max:

Alternating Every Minute on the Minute for 6 minutes:

10 Sit-ups

3 Barbell Push Press @50-70%

14 minute time block:

Work to Push Press AND DB Sit-up 1rm

*recommended an EMOM or Alt. EMOM to get 7 attempts at each

4) MetCon:

4 Rounds For Time:

20 Single DB Hang Clean & Jerk

40 Double Unders

*Pace: Aggressive: 6:00, Solid: 7:00, Limit: 8:00

Beginner: 25/15, Line Hops

Intermediate: 35/20, Single Unders

Advanced: 50/35

Sport: 70/50