1) GENERAL WARM-UP:

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

2) Specific Warm-up:

3 Rounds

10 Plate Ground to Overhead

10 Plate Hops

20 Russian Twists

3) Core Strength:

Every 2 minutes for 12 minutes (6 sets):

12 MB Up and Overs

10 Side to Side Knee Raises

8 MB Rotational Chops

*all 3 movements back to back then rest for the remainder of the 2 minutes

4) MetCon:

As Many Rounds and Reps as Possible in 14 minutes:

400m Run

10 Snatches

2 Rope Climbs

*Pace: Aggressive: 4 Rounds, Solid: 3.5 Rounds, Limit: 3 Rounds

Beginner: 75/55, 12 Barbell Bent Over Rows

Intermediate: 115/75, 12 Barbell Bent Over Rows

Advanced: 135/95

Sport: 155/105, 1 Legless/1 Regulare