1) GENERAL WARM-UP:

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

2) Specific Warm-up:

3 Rounds:

10 KB Side Bends (5 each side)

10 KB Goblet Side Lunges

3) Lower Body Strength

Every 90 seconds for 7:30 (5 sets):

12 Barbell Overhead Lunges (6 each leg)

--2min transition--

Every 90 seconds for 7:30 (5 sets):

10 Double KB Suitcase Deadlift

4) MetCon:

Every 2 minutes for 10 minutes:

14 Burpees over DB

14 Alt. DB Snatch

*Pace: Aggressive: Complete all Reps at Advanced/Sport, Solid: Complete all Reps Scaled, Limit: Complete all reps Beginner

*score is reps completed, if you complete all reps that is 140…if you fall off pace and cannot complete the work within the time frame then just keep with the reps and treat it as an AMRAP for the remaining time

Beginner: 14 Up Downs, 25/15

Intermediate: 35/20

Advanced: 50/35

Sport: 70/50