1) GENERAL WARM-UP:
Coach’s choice (general stretches, increase core temperature and heart rate)
2) Specific Warm-up:
3 Rounds
100m jog
5 Hang Squat Cleans
10 Barbell Bent Over Rows
20 Lateral Hops over bar
*empty barbell
4) MetCon:
“Independence Day Throwdown”
For Time:
800m DB Burden Run
—then—
7 Rds:
4 Squat Cleans
17 Double Unders
7 Deadlift
6 Pull-ups
—then—
800m run
*burden run to represent being under British rule, July 4th 1776 are the rounds and reps, run with no DB to represent freedom from British rule
*Pace: Aggressive: 32:00 , Solid: 35:00 , Limit: 40:00
Beginner: 25/15, 95/65, Line Hops, Ring Rows
Intermediate: 35/20, 135/95, 34 Single Unders, Jumping/Banded Pull-ups
Advanced: 50/35, 165/115
Sport: 70/50, 185/125, Strict Pull-ups