1) GENERAL WARM-UP:

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

2) Specific Warm-up:

3 Rounds

5 Hang Power Cleans

5 Front Squats

20 Shoulder Taps

100m jog

3) MetCon:

Partner 10 Rounds For Time:

10 Cleans

100m Run Together

20 Alt. DB Snatch

*split cleans and snatch as needed

Pace: Aggressive: 25:00, Solid: 28:00, Limit: 30:00

Beginner: 95/65, split run, 25/15

Intermediate: 135/95, 35/20

Advanced: 185/125, 50/35

Sport: 205/145, 70/50