1) GENERAL WARM-UP:

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

2) Specific Warm-up:

3 Rounds

20sec Barbell Front Rack Stretch each side

5 Tempo Wall Facing Squats (3-seconds down and up)

30sec Plank

3) Lower Body Strength:

16 minute time block:

Work to Front Squat 1-rep max

4) MetCon:

4 Rounds For Time:

10 Snatch

15 AbMat Sit-ups

200m Run

*Pace: Aggressive: 8:00, Solid: 9:00, Limit: 10:00

Beginner: 45/35, 12 Sit-ups, 150m Run

Intermediate: 75/55

Advanced: 95/65

Sport: 115/75