1) GENERAL WARM-UP:

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

2) Specific Warm-up:

3 Rounds

5 Muscle Cleans

5 Front Squats

5 Push Press

20 Line Hops

3) MetCon:

As Many Reps as Possible in 20 minutes:

1 Power Clean

1 Bar Muscle-up

2 Power Cleans

2 Bar Muscle-ups

3,4,5…etc.

*Pace: Aggressive: 168 total reps, Solid: 132 total reps, Limit: 110 total reps

*if you make it through 10 of each movement that is 110 total reps

Beginner: Around 70% of your power clean max, Single KB Upright Row + American KB Swings…1 power clean, 1 upright row, 1 swing, 2 power cleans, 2 upright rows, 2 swings…etc.

Intermediate: Around 70% of your power clean max, Single KB Upright Row + American KB Swings…1 power clean, 1 upright row, 1 swing, 2 power cleans, 2 upright rows, 2 swings…etc.

Advanced: 205/145

Sport: 225/155, Ring MU

4) Optional Accessory Work:

5 Rounds:

20 Russian Twists (10 each way)

5 Barbell Rollouts