1) GENERAL WARM-UP:

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

2) Specific Warm-up:

3 Rounds

10 Push-ups

10 Barbell Bent Over Rows

20sec Bar hang on rig

3) Auxiliary Strength:

Alt. Every Minute on the Minute for 15 minutes (5 sets each):

10 Double DB Chest Flys

10 Inverted Rows

30sec Plate Hold

4) MetCon:

4 Rounds For Time:

12 Unbroken Hang Power Cleans

14 Box Jump Overs

—1 minute rest between rounds—

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

*paces include rest time

Beginner: 75/55, does not have to unbroken, 16/12”

Intermediate: 95/65, 20/16”

Advanced: 115/75, 24/20”

Sport: 135/95, Box Clear Overs 24/20”