1) GENERAL WARM-UP:
Coach’s choice (general stretches, increase core temperature and heart rate)
2) Specific Warm-up:
TGU Review:
2 Rounds
3 Crunch and Punch each side
3 Hip to Knee each side
3 T to Lunge each side
—then—
3 Rounds
3 Power Cleans
3 Hang Squat Cleans
3 Push Jerk
10/8 Calorie Row/Bike/100m Run (alternate each round)
3) MetCon:
Teams of 3 for Total Weight and Total Time
3 Rounds
8-minute time block
Partner #1: Work to heaviest weight for complex: Power Clean + Hang Squat Clean + S2OH
Partner #2: Work to heaviest weight on each side for Turkish Get-up
Partner #3: For Time: 800m Run + 500/400m Row + 30/24 Calorie Bike
—1 minute rest between rounds—
*rotate each round so every person does each station
*2 Scores: Total Weight/Total Time
*Pace: Have some fun and get after it!
Beginner: 400m Run + 300/240m Row + 20/14 Calorie Bike