1) GENERAL WARM-UP:

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

2) Specific Warm-up:

3 Rounds

10/8 Calorie Row

8 Back Squat

6 Hang Power Snatch

3) Conditioning:

12 minute time block:

*waterfall format

30/24 Calorie Row

30/21 Calorie Bike

*team people up and have some fun cheering each other on

4) MetCon:

For Time:

200 Air Squats

150 Sit-ups

*Every Minute on the Minute complete 1 Snatch

*Pace: Aggressive: 10:00, Solid: 11:30 Limit: 13:00

Beginner: 95/65

Intermediate: 115/75

Advanced: 135/95

Sport: 155/105