1) GENERAL WARM-UP:

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

2) Specific Warm-up:

3 Rounds

10/8 Calorie Row/Ski/Bike

20 Line Hops

10 Hang Power Snatch (empty barbell or PVC)

3) MetCon:

Teams of 3, Waterfall format

24 Total Rounds For Time:

12/10 Calorie Row

12 Box Jump Overs

6 Snatch

*partner 1 begins while partners 2 and 3 are resting…once partner one completes the row they move to box jump overs while partner 2 begins on the row and partner 3 is resting…you cannot move to the next movement until the person in front of you has completed it, that also includes starting a new round…if partner 3 is still rowing when partner 1 finishes snatches they must wait until the row is done before they begin…it is 24 total rounds, 8 rounds each person

*Pace: Aggressive: 27:00, Solid: 31:00, Limit: 35:00

Beginner: 10/8 Cals, 16/12”, 75/55

Intermediate: 20/16”, 115/75

Advanced: 24/20”, 135/95

Sport: 24/20”, 155/105