1) GENERAL WARM-UP:

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

2) Specific Warm-up:

3 Rounds

100m Jog

10 Single Arm KB Swings

10 Single Arm KB Push Press

10 Lateral Hops over KB

3) MetCon:

Partner For Reps:

Alternating Every 4 minutes for 24 minutes (3 sets each):

400m Run Together + Max Single KB Hang Clean & Jerks with remaining time

400m Run Together + Max Box Jump Overs with remaining time

*Pace: Aggressive: 180 total reps, Solid: 150 total reps, Limit: 120 total reps

Beginner: Run is split 26/18, 16/12”

Intermediate: 35/26, 20/16”

Advanced: 53/35, 24/20”

Sport: 70/53, Box Clear Overs @24/20”