1) GENERAL WARM-UP:

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

2) Specific Warm-up:

3 Rounds

8 Muscle Cleans

8 Push Press

8 Squat Jumps

3) Olympic Lifting:

Technical Work before Max:

Alt. Every Minute on the Minute for 6 minutes:

Hang Clean High Pull + Power Clean

2 Pause Push Jerks (3-second pause in dip before completing push jerk)

*50-60% of Power Clean & Jerk Max

12 minute time block:

Work to Power Clean & Jerk 1-rep max

4) MetCon:

As Many Rounds and Reps as Possible in 8 minutes:

4 Power Clean & Jerks @70% of heaviest weight from above

4 Strict Pull-ups

4 Ring Dips

*Pace: Aggressive: 7 Rounds, Solid: 6 Rounds, Limit: 5 Rounds

Beginner: 8 Ring Rows, 8 Bench Dips

Intermediate: Kipping Chest to Bar/Kipping Chin over bar/Jumping/Banded Pull-ups, Banded Dips

Advanced: As is

Sport: 2 Ring MU