1) GENERAL WARM-UP:

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

2) Specific Warm-up:

3 Rounds

10 Hanging Knee Raises

5 Infant Squats

3) Upper Body Strength

Every 2 minutes for 12 minutes:

Back Squat

2x4 @80,85%

1x8 @75%

2x2 @87.5, 90%

1x8 @77.5%

4) MetCon:

As Many Rounds and Reps as Possible in 12 minutes:

20 DB Hang Squat Snatch

50 Double Unders

*Pace: Aggressive: 5 Rounds, Solid: 4 Rounds, Limit: 3.5 Rounds

*no more than 2 sets on the snatches, big sets on double unders

Beginner: 25/15, 50 Line Hops

Intermediate: 35/20, 50 Single Unders

Advanced: 50/35

Sport: 70/50