1) GENERAL WARM-UP:
Coach’s choice (general stretches, increase core temperature and heart rate)
2) Specific Warm-up:
3 Rounds
10 Back Squats
10 Push Press
5 Pull-ups
*empty barbell
4) MetCon:
Partner For Time:
24 Rounds:
1 Deadlift
2 Cleans
3 Handstand Push-ups
*alternate full rounds with partner
—3 minutes rest—
20 Rounds:
4 Sprawl to MB Slam
5 Box Jump Overs
6 Russian KB Swings
*alternate full rounds with partner
*start people on different sections if needed because of class size to barbell availability
*complete your rounds, rest 3 minutes from that point, complete the next set of rounds
*Pace: Aggressive: 27:00 , Solid: 30:00 , Limit: 35:00
*paces include rest time
Beginner: 135/95, 95/65, 20/10, Inchworms, 16/12”, 26/18
Intermediate: 185/125, 155/105, Wall Walks, 35/20, 20/16”, 35/26
Advanced: 275/185, 185/125, 50/35, 24/20”, 53/35
Sport: 315/225, 205/145, 50/35, Box Clear Overs 24/20”, 70/53