1) GENERAL WARM-UP:

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

2) Specific Warm-up:

5 Rounds

4 Deadlift

3 Hang Power Cleans

2 Push Jerk

*light to moderate weight (40-60% of clean & jerk max)

3) MetCon:

As Many Rounds and Reps as Possible in 20 minutes:

10 Wall Balls

8 Deadlift

6 Lateral Bar Burpees

4 Cleans

*Pace: Aggressive: 13 Rounds, Solid: 11 Rounds, Limit: 9 Rounds

Beginner: 10/8, 115/75, Regular Burpees

Intermediate: 14/10, 155/105, Step over bar

Advanced: 20/14, 185/125

Sport: 25/20, 205/145

4) Optional Accessory Work

12-minute time block:

DB Sit-ups 5x5

Barbell Good Mornings 5x5