1) GENERAL WARM-UP:

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

2) Specific Warm-up:

3 Rounds

20 Shoulder Taps

10 Single DB Curl to Press (5 each arm)

20 Lateral Hops over DB

3) Upper Body Strength

Alt. Every 90 seconds for 15 minutes (5 sets each):

Bench Press

2x6

1x10

2x4

Single Arm DB Knee Supported Rows

5x16 (8 each arm)

4) MetCon:

As Many Rounds and Reps as Possible in 9 minutes:

10 Hang Power Cleans

10 Front Squats

40 Double Unders

*Pace: Aggressive: 6 Rounds, Solid: 5 Rounds, Limit: 4 Rounds

*how long can you stay unbroken on HPC into Front Squats? If you are going to break before the front squats make sure you stop at least at rep 9 so you don’t do an extra clean before front squats

Beginner: 75/55, 80 Line Hops

Intermediate: 95/65, 80 Single Unders

Advanced: 115/75

Sport: 135/95, Hang Power Cleans + Front Squats must remain unbroken