1) GENERAL WARM-UP:

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

2) Specific Warm-up:

3 Rounds

10 Barbell Upright Rows

10 Barbell Strict Press

20 Scissor Kicks

3) Upper Body Strength:

Every 3 minutes for 15 minutes (5 sets):

10 Barbell Skull Crushers

12 Barbell Curls

14 Barbell Leg Raises

*hold barbell while doing leg raises

*choose a challenging weight for each movement, do all three movements back to back then rest

4) MetCon:

As Many Rounds and Reps as Possible in 8 minutes:

12 Single DB Clean & Jerks

2 Rope Climbs

*clean & jerks are from the ground

*Pace: Aggressive: 6 Rounds, Solid: 5 Rounds, Limit: 4 Rounds

Beginner: 25/15, 20 Shoulder Taps

Intermediate: 35/20, 12 Single DB Renegade Rows

Advanced: 50/35

Sport: 70/50