1) GENERAL WARM-UP:

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

2) Specific Warm-up:

3 Rounds

20sec Front Rack Stretch

5 Muscle Cleans

5 Front Squats

5 Push Press

3) Olympic Lifting:

Alt. EMOM 6 (3 sets each):

1 Hang Clean High Pulls + 1 Hang Power Cleans

2 Push Jerk

*moderate weight to focus on technique before the complex

—then—

Every 90 seconds for 12 minutes (8 sets):

1 Power Clean + 1 Front Squat + 1 Push Jerk

*build to heavy weight for the complex

4) MetCon:

10 Rounds For Time:

Burpees (Reps: 10,9,8,7,6,5,4,3,2,1)

1 Rope Climb

*Pace: Aggressive: 8:00, Solid: 9:00, Limit: 10:00

Beginner: Up Downs, Ring Rows (same reps as burpees)

Intermediate: Half or 3/4 Rope Climbs

Advanced: as is

Sport: Alternate rounds of Legless and Regular