1) GENERAL WARM-UP:

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

2) Specific Warm-up:

3 Rounds:

10 Barbell Upright Rows

10 Barbell Push Press

5 Scap Pull-ups

3) MetCon:

Partner 10 Rounds For Time:

100m Run

10 Clean & Jerks

100m Run

20 Pull-ups

*alternate the runs with your partner, split reps on C&J and Pull-ups as needed

*Pace: Aggressive: 27:00, Solid: 30:00, Limit: 35:00

Beginner: Split runs also, 115/75, Ring Rows

Intermediate: 155/105, Jumping/Banded Pull-ups

Advanced/Sport: Body Weight on the bar for Clean & Jerks