1) GENERAL WARM-UP:

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

2) Specific Warm-up:

3 Rounds:

5 Hang Power Cleans

5 Front Squats

5 Push Press

5 Tempo Pull-ups (313)

3) MetCon:

Partner 10 Rounds For Time:

4 Strict Pull-ups

6 Squat Cleans

8 Handstand Push-ups

300yd Shuttle Run

*split reps as needed with partner

*25yd zones for the shuttle

*Pace: Aggressive: 28:00, Solid: 31:00, Limit: 35:00

Beginner: Barbell Upright Rows, Barbell Front Squats, Barbell Push Press @75/55

Intermediate: Hardest version of pull-up you can, 155/105, Modified HSPU

Advanced: 185/125

Sport: 205/145