1) GENERAL WARM-UP:

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

2) Specific Warm-up:

3 Rounds:

10 Single DB Strict Press (5 each arm)

10 Single DB Bent Over Rows (5 each arm)

10 Scap Pull-ups

3) Upper Body Strength

Alternating Every Minute on the Minute for 10 minutes:

10 Double DB Alternating Bench Press (5 each arm)

10 KB Gorilla Rows (5 each arm)

--1 minute transition--

Alternating Every Minute on the Minute for 8 minutes:

10 Double DB Alternating Strict Press (5 each arm)

10 Single DB Pullovers

4) MetCon:

Every Minute on the Minute for 7 minutes:

Snatch (Reps: 1,2,3,4,5,6,7)

Max Box Jump Overs

*Pace: Aggressive: 80 BJO, Solid: 70 BJO, Limit: 60 BJO

*push to do the snatches unbroken, steady pace on BJO

Beginner: 45/35, 16/12”

Intermediate: 95/65, 20/16”

Advanced: 115/75, 24/20”

Sport: 135/95, snatch reps must be unbroken, 24/20”